Bell House Fitness – Lifting



Every 2:00 x 5 sets:

10 bench press (40%)

– Perform reps AFAP.

Warm-up (No Measure)


This week kicks off the 5th week in our 3rd cycle of the year.

The next 4-weeks will be dedicated to building stamina in the bench press and deadlift and speed from below the knee on the hang power snatch and hang power clean.

Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed!

Perform 5 sets of 10 bench presses once every 2:00. The weight should be light, so move it as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same.

In Accessory – I, perform the strict dips with a brief pause at the top of each rep. Then, transition to the GHD sit-ups and planks with little rest. Use a medball or light DB (no more than 20 lbs) for load on the GHDs.


1 set:

400-m run

10 up-downs to a target

100-ft bear crawl

10 push-ups

100 mountain climbers

10 burpees to a target

1:00 band pull-aparts

1 set:

10 bench press

10 bench press (30%)

5 bench press (40%)


3 sets:

10 strict ring dips

15 weighted GHD sit-ups

:45 plank hold

– Pause at the top of each dip for :02.

– Rest 1:00 between sets.