08.05.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 2:00 x 5 sets:

10 deadlifts (40%)

– Perform reps unbroken and as fast as possible.

Warm-up (No Measure)

NOTES

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 deadlifts at 40%. The loads should be lighter, so the goal is to move them 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 a single-leg deadlift + a step back lunge with the same leg staying on the ground. Repeat this for 8 reps of the complex while holding a light-to-moderate KB on the same side of the leg you are working. Repeat on the other leg, then perform the back extensions. Rest 2:00 between sets and build in load on the complex.

WARM-UP

1 set:

2:00 bike

10 inchworms

10 supermen

10 side-plank reaches/side

10 barbell good mornings

10 barbell bent over rows

2:00 bike

1 set:

10 deadlifts

10 deadlifts (30%)

5 deadlifts (40%)

ACCESSORY – I

3 sets:

8 x (1 single leg KB deadlift + 1 single-leg KB step back lunge)/leg

10 GHD back extensions

– Rest :30 between legs/ movements and 2:00 between sets.