Bell House Fitness – Lifting

08.19.22

MAIN LIFT

9 sets:

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

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

3 x 2 below the knee hang power snatches (65%)

– Rest exactly 1:00 between sets.

SCORE: LOAD NOTES

This is the 7th 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 a percentage of a below-the-knee hang power snatch. 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 100% of your best squat snatch and perform 3 deficit snatch 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:

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%)

2 below the knee hang power snatches (50%)

2 below the knee hang power snatches (60%)

ACCESSORY – I

Every 2:00 x 5 sets:

3 deficit snatch pulls (100%)

– Stand on a 2-3″ deficit.