Bell House Fitness – Lifting
12.28.22
MAIN LIFT
Every 1:30 for 10 sets:
1 pause overhead squat
– Hold the bottom of the squat for :10.
SCORE:LOAD NOTES
Start between 30-40% of your 1-rep max overhead squat.
Add load only if you feel strong and stable, but do not exceed 70% of your 1-rep max.
Ensure that weight remains in the heels and the knees are over the toes while in the bottom of the squat.
For Accessory – I, use a light load and sprint through all 4 movements as fast as possible. All movements should be unbroken, but the final 5 reps of each should start to feel challenging.
WARM-UP
3 sets:
20 jumping jacks
10 alternating scorpion stretches
10 alt. KB plank pull throughs
10 push-ups
1 set:
10 alternating spiderman stretches
:30 elbow instep/leg
:30 goblet squat hold
:30 PVC overhead squat hold
10 PVC overhead squats
3 sets:
2 overhead squats (building)
– Hold the bottom of the squat for :10.
ACCESSORY – I
2 sets:
20 snatch grip bent over rows
20 RDLs (fast)
20 supinated grip bent over rows
1:00 air squat hold
– Rest 3:00 between sets.