Bell House Fitness – Lifting

11.29.22

MAIN LIFT

3 sets:

7 overhead squats

– Building to your heaviest set of 7.

  NOTES

Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max!

In Accessory – I, find a DB weight that allows you to go unbroken. Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

WARM-UP

1 set:

1:00 foam roll upper back

1:00 foam roll lats (each side)

2 sets:

1:00 jump rope

20 spiderman stretch (10/side)

10 counterbalance squats

5 wall-facing squats

1 set:

10 overhead squats (empty bar)

10 overhead squats (25%)

8 overhead squats (35%)

5 overhead squats (45%)

3 overhead squats (55%)

3 overhead squats (65%)

ACCESSORY – I

3 sets:

16 dual DB overhead lunges/leg (35/50 lb)