07.18.22

17
Jul

07.18.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 1:30 x 8 sets:

3 front squat (60%)

Warm-up (No Measure)

NOTES

Today is the third 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 front squats, think about leading with your elbows out of the bottom of each squat. Heels down, elbows up!!!

In Accessory – I, focus on moving the sled as fast as possible through the entire 50-m. This should be completed with an empty sled.

WARM-UP

2 sets:

1:00 jump rope

10 spiderman stretch

10 counterbalance squats

5 wall squats

1 set:

10 front squats (35/45 lb)

8 front squats (30%)

6 front squats (40%)

3 front squats (50%)

3 front squats (60%)

ACCESSORY – I

Every 2:00 for 10 sets:

For speed:

50-m sled sprint