07.29.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

For load:

3 hang power snatches

– Build to a 3-rep max.

Hang Power Snatch (Build to a 3 rep max)

Warm-up (No Measure)

NOTES

This is the fourth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 3-rep hang power snatch.

Base the percentages on a recent 1-rep max.

Lift as heavy as possible for 3 unbroken reps.

Keep the bar above the knee for all reps.

Rest 2:00-3:00 between sets and take no more than 2 attempts at a single weight if you fail a set.

in Accessory – I, Use the same load for each set of work. Rest 1:00 exactly between movements and look to increase load each round. Hold the bottom of the squat for :01-:02.

WARM-UP

2 sets:

1:00 ski

1:00 row

:30 side plank hold/side

EMOM 6:

3-5 seated box jump

– Increase height each minute.

1 set:

5 hang muscle snatch (35/45 lb)

5 tall power snatch (35/45 lb)

5 high hang power snatch (35/45 lb)

3 sets:

5 hang power snatch

– Build in load at 5 reps/set before switching to 3s.

ACCESSORY – I

3 sets for load:

10 snatch grip bent over rows

10 pause overhead squats

– Rest 1:00 between movements