Bell House Fitness – Lifting

Hang Power Clean (MAIN LIFT
For load:
2 hang power cleans
– Build to a 2-rep max.
)

NOTES

This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power clean.

Base the percentages on a recent 1-rep max.

Lift as heavy as possible for 2 unbroken reps.

Keep the bar above the knee for all reps.

Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set.

This should take around 15:00-20:00+ to complete.

In Accessory – I, perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.

WARM-UP

2 sets:

1:00 row

1:00 bike

1:00 plank hold

EMOM 6:

3-5 seated box jump

– Increase height each minute.

1 set:

5 hang muscle cleans (empty barbell or training bar)

5 tall power cleans (empty barbell or training bar)

5 high hang power cleans (empty barbell or training bar)

3 sets:

5 hang power cleans

– Build in load at 3 reps/set before switching to 2s.

ACCESSORY – I

4 sets for load:

6 weighted chin-ups

25 seated rows with a band

– Rest 2:00-3:00 between sets.