07.30.22

29
Jul

07.30.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

AMRAP 3:

Front squats

– Use 70% of 1-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 capacity to front squat for reps at a moderate load,

Complete as many reps as possible in 3:00. You can break your reps into as many sets as desired, but larger sets produce a better training stimulus.

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 3-5 reps every :30-:40 at a minimum.

in Accessory – I, move at a steady pace that is neither slow nor fast. The goal is never really rest, but to not move fast either. Your main rest should be swapping dumbbells as you build in load.

WARM-UP

2 sets:

1:30 row

10 alternating spiderman stretch

10 alternating scorpion stretch

10 laying hip crossover

10 PVC overhead squat

1 set:

5 tempo front squat (35/45 lb)

5 front squat (35/45 lb)

10 front squats (30%)

10 front squats (45%)

7 front squats (60%)

5 front squats (70%)

– Rest 1:00 between sets while building.

ACCESSORY – I

4 sets for completion:

100-m sandbag bear hug carry (70/100 lb)

10 left-arm DB overhead lunge

10 right-arm DB overhead lunge

– Build in load on the DB lunges