Bell House Fitness – Lifting

01.16.23

MAIN LIFT

3 sets for load:

1 pause split jerk

1 split jerk

– Pause in the dip of the jerk for :01.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

  NOTES

Welcome to Week 3 of this 4-week cycle!

For the Main Lift, perform 3 heavy sets of the complex, building in load to as heavy as possible.

Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

Rest 3:00 between sets.

For Accessory – I, all sets should be in the prescribed set range. Focus on speed before load, but if it feels good you can move up to 100% of your best squat.

For Accessory – II, start with a moderate load for the bench press and build. Keep the ring dips unbroken.

WARM-UP

3 sets:

10 single-DB shoulder-to-overhead

50-ft single-arm DB overhead carry/arm

5 burpee broad jumps

1 set:

10 shoulder presses

5 pause split jerk

5 split jerks

– Use an empty barbell.

4-5 sets:

1 pause split jerk

1 split jerk

– Build in load to just under your first working set.

ACCESSORY – I

3 sets for load:

1 back squat

– All sets 90-95% of 1-rep max.

ACCESSORY – II

5 sets:

6 DB bench presses (heavy)

6-10 strict ring dips

– No rest between movements

– Rest 2:00 between sets.