Bell House Fitness – Lifting

Overhead Squat (MAIN LIFT
3 sets:
5 overhead squats
– 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, alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the movement, stay at a moderate weight for all 3 sets.

WARM-UP

2 sets:

1:00 jump rope

10 spiderman stretch

10 counterbalance squats

5 wall 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 KB front-rack box step-ups (8/leg)