07.04.22

3
Jul

07.04.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 1:00 for 10 sets:

3 hang power clean (35-45%)

– Above the knee

Warm-up (No Measure)

NOTES

Today kicks off our third weightlifting cycle for the year. During the next twelve weeks, we will focus on consistency and speed with sub-maximal loads. We will do so with two basic barbell movements and two Olympic lifts per week.

Base the percentages on a recent 1-rep max.

While the weight is not very heavy, remember the intention of this cycle: focus on quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.

In Accessory – I, refer to the video demo for the seated box jumps. Increase the height of the box as you wish.

On the broad jumps, jump as far as possible. The goal is an explosive movement.

Seated box jump

WARM-UP

2 sets:

5 hang clean pulls (35/45 lb)

5 hang muscle cleans

5 front squats

5 hang power cleans

1 set:

3 hang power cleans (20%)

3 hang power cleans (30%)

3 hang power cleans (40%)

3 hang power cleans (50%)

ACCESSORY – I

5 sets:

5 seated box jumps

5 broad jumps

– Rest as needed between sets.