Bell House Fitness – Lifting



Push press:

Every 1:15 x 9 sets:

4 push press (50%)

Warm-up (No Measure)


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 in today’s session, 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.

With today’s push press, think about keeping the barbell in contact with the shoulders while you are in the dip-drive phase. On the return, think about pulling the bar back to the shoulders and then into the bottom of the dip.

In Accessory – I, use a narrower grip for the chin-ups than you normally use for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible.


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%)

4 push press (30%)

4 push press (40%)

4 push press (50%)

– Take weight out of a rack.


5 sets:

5 chin-ups (supinated grip)

5 wide-grip pull-ups (pronated grip)

10 alternating DB renegade rows