07.06.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 1:00 x 10 sets:

5 front squat (40%)

Warm-up (No Measure)

NOTES

Today kicks off our third weightlifting cycle for the year. During the next twelve weeks, we will focus on being consistent and speedy 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 in today’s session, 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, go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

WARM-UP

2 sets:

1:00 jump rope

10 spiderman stretch

10 counterbalance squats

5 wall squats

1 set:

10 front squats (empty bar)

10 front squats (25%)

8 front squats (35%)

5 front squats (45%)

– Finish the warm-up with 5 reps slightly heavier than what will be used for your working sets, then drop the load.

ACCESSORY – I

4 sets:

50-ft farmers carry

20 weighted hip extensions

– Rest 1:00-2:00 between sets.