Bell House Fitness – Lifting
3 hang power snatches
– Build to a 3-rep max.
Hang Power Snatch (Build to a 3 rep max)
Warm-up (No Measure)
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.
:30 side plank hold/side
3-5 seated box jump
– Increase height each minute.
5 hang muscle snatch (35/45 lb)
5 tall power snatch (35/45 lb)
5 high hang power snatch (35/45 lb)
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