Bell House Fitness – Lifting

08.20.22

MAIN LIFT

Every 2:00 x 5 sets:

10 bench press (60%)

– Perform reps AFAP.

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!

Perform 5 sets of 10 bench presses at 60%, 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. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses.

In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 10 reps unbroken.

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%)

5 bench press (50%)

5 bench press (60%)

ACCESSORY – I

4 sets:

50-ft farmers carry

20 weighted hip extensions

– Rest 1:00-2:00 between sets.