08.06.22

5
Aug

08.06.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

9 sets:

3 x 2 below the knee hang power snatches 45%)

3 x 2 below the knee hang power snatches (50%)

3 x 2 below the knee hang power snatches (55%)

– Rest exactly 1:00 between sets.

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!

You will perform 3 sets x 2 reps at each percentage for a total of 9 sets.

Perform three sets at each percentage of a below the knee hang power snatch. Reset and pause at the hips between each rep.

In Accessory – I, take roughly 80% of your best squat snatch and perform 3 deficit clean pulls once every 2:00. The deficit height and percentages don’t need to be exact. What’s important is making sure we 1) pull with the chest up and eyes forward, 2) pull from a deeper range of motion, and 3) pull with speed.

WARM-UP

2 sets:

1:00 row

10 dive bomber push-ups

20 band pull-aparts

10 behind the neck strict presses

1 set:

– Use an empty bar or lightweight.

5 hang snatch pulls

5 hang muscle snatches

5 below the knee hang muscle snatches

1 set:

5 below the knee hang power snatches (30%)

5 below the knee hang power snatches (40%)

ACCESSORY – I

Every 2:00 x 5 sets:

3 deficit snatch pulls (80%)

– Stand on a a 2-3″ deficit.