07.09.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 1:00 x 10 sets:

5 push press (40%)

Warm-up (No Measure)

NOTES

This week is 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, increase the difficulty of the handstand push-up negatives with as many sets as possible. You can do so by stacking plates. Kick into a handstand and only perform the negative. Once you reach the bottom of the movement, come down and kick back up for your next rep.

For the seated DB strict press, increase the load across as many sets as possible.

WARM-UP

3 sets:

20 jumping jacks

5 push-ups

5 piked push-ups

10 bent-over T-raises

10 standing snow-angel raises

1 set:

5 push press (35/45 lb)

5 push press (20%)

5 push press (30%)

5 push press (40%)

– Take weight out of a rack.

ACCESSORY – I

5 sets:

5 handstand push-up negatives

5 single-arm DB seated strict presses