07.22.22

21
Jul

07.22.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 1:30 for 8 sets:

3 hang power clean (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 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, use a heavier weight than you used for the main lift and focus on speed through the middle of the lift.

Use a light weight on your first set of high hang cleans to dial in the technique. Then add weight as you feel comfortable.

High hang snatch (the high hang clean is no different. Just use a clean grip.)

WARM-UP

2 sets:

5 hang clean pulls (35/45 lb)

5 hang muscle cleans

5 front squats

5 hang power cleans

1 set:

5 hang power cleans (20%)

4 hang power cleans (30%)

3 hang power cleans (40%)

3 hang power cleans (50%)

ACCESSORY – I

5 sets for load:

3 clean pulls

3 high hang cleans