Bell House Fitness – Lifting

Deadlift (MAIN LIFT
3 sets:
5 deadlifts
– Building to your heaviest set of 5.

)

NOTES

Welcome to week 10 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. 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 the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!

In Accessory – I, squeeze your glutes at the top of each rep for 1 second before lowering back down. To set up this movement correctly elevate your shoulders on a bench. Use a weight that will allow you to do all 15 reps in a row.

WARM-UP

1 set:

2:00 bike

10 inchworms

10 supermen

10 side-plank reaches/side

10 good mornings (empty barbell or training bar)

10 bent-over rows (empty barbell or training bar)

2:00 bike

1 set:

10 deadlifts (empty barbell)

10 deadlifts (30%)

5 deadlifts (40%)

3 deadlifts (50%)

3 deadlifts (60%)

1 deadlift (65%-70%)

ACCESSORY – I

3 sets:

15 barbell hip thrusts