07.13.22

12
Jul

07.13.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Clean:

Every 1:15 for 9 sets:

3 hang power cleans (40-50%)

– Above the knee

Warm-up (No Measure)

NOTES

Today is the second week in our third cycle. We will focus on consistency and speed with submaximal loads.

Base the percentages on a recent 1-rep max.

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

Think about jumping the weight up to your shoulders and driving your elbows through as quickly as possible. On the return, think about pushing the bar back to the hang position.

In Accessory – I, focus on speed in the hang muscle cleans and getting the elbows through as quickly as possible on each lift.

The goals on the plate hops are speed and fast feet. Get on and off the plate as quickly as possible for 30 reps.

Rest as needed between sets.

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 hang muscle cleans

30 plate hops (35/45-lb plate)