07.08.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 1:00 for 10 sets:

3 hang power snatch (35-45%)

– Above the knee

Warm-up (No Measure)

NOTES

This week 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.

Accessory – l: Increase load across as many sets as possible for each lift.

Sots press

WARM-UP

2 sets:

5 hang snatch pulls (35/45 lb)

5 hang muscle snatch

5 overhead squats

5 hang power snatch

1 set:

3 hang power snatch (20%)

3 hang power snatch (30%)

3 hang power snatch (40%)

3 hang power snatch (50%)

ACCESSORY – L

5 sets for separate loads:

5 Sots presses

10 wide-grip bent-over rows