08.08.22

7
Aug

08.08.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Every 2:00 x 5 sets:

10 bench press (50%)

– Perform reps AFAP.

Warm-up (No Measure)

NOTES

This is the 6th week in our 3rd cycle of the year.

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, You should have about :45 to perform weighted pull-ups. Scale the push-ups as needed to give yourself time. Use a weight that allows you to complete at least 7 reps. If you do not have pull-ups or are not able to add weight, consider using a band for assistance or performing strict pull-ups without weight.

WARM-UP

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 (empty barbell or training bar)

10 bench press (30%)

10 bench press (40%)

ACCESSORY – I

Every 2:00 for 5 sets:

20 hand-release push-ups

Max weighted strict pull-ups