Bell House Fitness – Lifting

10.24.22

MAIN LIFT

3 sets:

2 snatches (60%)

4 sets:

2 snatches (65%)

  NOTES

We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!

Perform each set of snatches as singles. The weights are light, so focus on moving to the best of your ability.

Rest 2:00-3:00 between sets.

In Accessory – I, build to a tough weight for the paused overhead squats. Prioritize tempo and positions over load. Stay true to the tempo and don’t increase weight unless you felt as if you owned the movement.

WARM-UP

5:00 bike, row, or ski

1:00 foam roller upper back

1:00 frog stretch hold

2 sets:

10 PVC pass-throughs

10 counter-balance squats (10 lb)

2 sets:

10 PVC Cuban press

10 wall-facing squats

1 set:

10 overhead squats (empty barbell or training bar)

10 high pulls

1 set:

5 snatch pulls (empty barbell or training bar)

5 power snatches

5 overhead squats

1 set:

5 snatches (empty barbell or training bar)

3 snatches (building)

3 snatches (building)

1 snatch (60%)

ACCESSORY – I

Every 2:30 for 5 sets:

3 paused overhead squats

– Pause at the bottom of the overhead squat for 2 seconds each rep.