07.19.22

18
Jul

07.19.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 1:30 for 8 sets:

3 hang power snatches (45-55%)

– Above the knee

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, 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, increase load across as many sets as possible. Use the same weight for both lifts. The pause at mid-thigh should be ~:02. Focus on hitting positions over adding weight.

WARM-UP

2 sets:

5 hang snatch pulls (35/45 lb)

5 hang muscle snatch

5 overhead squats

5 hang power snatch

1 set:

5 hang power snatch (20%)

4 hang power snatch (30%)

3 hang power snatch (40%)

3 hang power snatch (50%)

ACCESSORY – I

5 sets for load:

3 snatch-grip deadlifts with pause at mid-thigh

3 snatch pulls