Bell House Fitness – Lifting

12.01.22

MAIN LIFT

2 sets:

2 cleans (83%)

2 sets:

2 cleans (85%)

2 sets:

1 clean (87%)

2 sets:

1 clean (90%)

  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, use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. The big focus for today is to ensure your chest doesn’t rise before your hips.

WARM-UP

2 sets:

5 clean deadlifts to mid-thigh (empty barbell or training bar)

5 clean pulls

5 muscle cleans

5 front squats

5 hang cleans

5 cleans

1 set:

3 cleans (40%)

3 cleans (50%)

3 cleans (60%)

2 cleans (70%)

2 cleans (75%)

2 cleans (80%)

ACCESSORY – I

5 sets:

2 clean pulls