Bell House Fitness – Lifting

10.25.22

MAIN LIFT

3 sets:

1 back squat

– Building to your heaviest single.

  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!

Today is the day we attempt a new 1-rep max back squat. Take your time warming up and ensure your squat feels great before starting. When attempting a new 1-rep max, never tie a PR. Always try and break it! Even if it’s a 5lb pr, that’s still a PR!

Rest 3:00 between sets.

In Accessory – I, use 100% of your 1-rep max clean. Stand on 45 lb plates to get yourself into a deficit and focus on creating good positions throughout the entire lift. This movement should make the pull more challenging because of the deficit. Think of standing with your chest and pushing with your legs throughout the entire movement.

WARM-UP

3 sets:

200/250-m row

20 air squats

2 sets:

20 alternating spiderman pose (10/leg)

10 inch-worm walk outs

4 sets:

:20 wall-facing squats

:10 wall-facing squat hold

1 set:

10 back squats (empty barbell or training bar)

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

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

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

3 back 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:

5 deficit clean pulls

-Stand on (45 lb) plates.

-Use 100% of your 1-rep max.

Back Squat (MAIN LIFT
3 sets:
1 back squat
– Building to your heaviest single.

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