07.15.22

14
Jul

07.15.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Snatch:

Every 1:15 for 9 sets:

3 hang power snatch (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 overhead position and driving your elbows up and back. This will help keep the bar closer to your bottom. On the return, think about pushing the bar back to the hang position.

In Accessory – I, only increase load if you can maintain unbroken sets.

Rest up to 1:00 between movements and 2:00 between sets.

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 – I

3 sets:

10 snatch-grip shrugs

10 supinated snatch-grip bent-over rows

20 barbell roll-outs