Bell House Fitness – Lifting
AMRAP 3 :
– Use 70% of 1-rep max.
Warm-up (No Measure)
This is the fourth week in our third cycle. The goal is to test how well focusing on the speed at submaximal loads contributes to our capacity to push press for reps at a moderate load.
Complete as many reps as you can in 3:00. The reps do not need to be unbroken.
Base the percentages on a recent 1-rep max.
Treat this like your only 3-minutes of fitness for the day and don’t hold back!
Take the bar from the floor.
Aim for 5+ reps every :30-:40 at a minimum.
In Accessory – I, Perform 20 RDLS with a pair of DBs as fast as possible. Rest :30, then perform the split squats with one or two DBs held at the hang
50-ft bear crawl
5-10 strict pull-ups or ring rows
10 hang muscle clean and press (35/45 lb)
15 push press (35/45 lb)
10 push press (30%)
10 push press (45%)
8 push press (60%)
5-8 push press (70%)
– Rest 1:00 between sets while building.
ACCESSORY – I
3 sets for load:
20 DB RDLs
– Rest :30
8 bulgarian split squats/leg
– Rest as needed between sets