08.10.22

9
Aug

08.10.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

9 sets:

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

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

3 sets x 2 below the knee hang power cleans (60%)

– Rest exactly 1:00 between sets.

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!

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

Perform these three sets each at the percentage of below-the-knee hang power clean. Reset and pause at the hips between each rep.

Below the knee does NOT mean on the floor. The barbell should be below the knee and off the floor.

In Accessory – I, take roughly 90% of your best squat clean 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 you 1) pull with the chest up and eyes forward, 2) pull from a deeper range of motion, and 3) pull with speed.

WARM-UP

1 set:

3:00 jump rope

2 sets:

10 DB RDLs

10 DB high pulls

10 DB squats

1 set:

5 hang clean pulls

5 hang muscle cleans

5 below the knee hang muscle cleans

– Use an empty barbell.

1 set:

5 below the knee hang power cleans (30%)

5 below the knee hang power cleans (40%)

2 below the knee hang power cleans (50%)

ACCESSORY – I

Every 2:00 x 5 sets:

3 deficit clean pulls (90%)

– Stand on a 2-3″ deficit.