Bell House Fitness – Lifting

09.03.22

MAIN LIFT

Every 1:15 x 10 sets:

3 box squats (70%)

  NOTES

This week begins our final four-week mini-cycle. For the next four weeks, we will focus on speed and stamina with the shoulder press and the box squat.

Rest with your remaining time in the minute.

The target should be placed just above parallel. Use a box or a bench as a target, and avoid targets that are soft.

Base the percentage off of your 1-rep max.

In Accessory – I, build to a heavy 6 reps on each leg. Elevate your front foot by standing on a 45-lb plate.

In Accessory – II, the focus is building your core strength. If GHD sit-ups are new to you, don’t perform them with a weighted ball. Move through this at a casual pace versus for time.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 alternating Spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 box squats (empty barbell or training bar)

5 box squats (add 10-45 lb to each side)

5 box squats (add 10-45 lb to each side)

3 box squats (add 10-45 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.

ACCESSORY – I

Every 2:30 for 5 sets:

6 deficit back-rack reverse lunges/leg

– Elevate the front foot by standing on a 45 lb plate.

ACCESSORY – II

4 sets:

15 GHD hip extensions

15 weighted GHD sit-ups (14/20 lb)