Bell House Fitness – Lifting
09.12.22
MAIN LIFT
Every 1:30 x 8 sets:
3 shoulder presses (80%)
NOTES
This is the third week in our final four-week mini-cycle. Focus on speed and stamina with each shoulder press. If the weight is too heavy to move quickly for all three reps, reduce it.
Rest with your remaining time in the minute.
Base the percentage off of your 1-rep max.
In Accessory – I, perform sustainable sets on both movements. This workout gets tough quickly. If you go too big too fast, you will slow down a ton. The round of 10 should be done in 3 sets or less for both movements. If this isn’t possible, scale the HSPU to piked push-ups and use a band to assist with the chin-ups.
WARM-UP
3 sets:
1:00 bike, row, skierg, or run
10 PVC pass-throughs
10 ATY raises (with small DB or plates)
10 push-up to down dogs
10 PVC strict presses
1 set:
10 shoulder presses (empty barbell or training bar)
5 shoulder presses (add 10-25 lb to each side)
5 shoulder presses (add 10-25 lb to each side)
3 shoulder presses (add 10-25 lb to each side)
– Your next weight should be your starting weight.
ACCESSORY – I
For time:
10-9-8-7-6-5-4-3-2-1:
Strict handstand push-ups
Strict chin-ups