Bell House Fitness – Lifting

02.22.23

MAIN LIFT

5 sets for load:

1 push press

3 drop sets:

2 push presses

– Use 70% of your best single.

SCORE:LOAD NOTES

This is the final week of this 4-week cycle.

Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day. This may be a new PR.

Drop sets should be clean and crisp.

In Accessory – I, rest as needed and build to your heaviest set of 10. Start light and focus on positioning. Use a PVC pipe or empty barbell if necessary.

In Accessory – II, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements. Rest as needed between sets.

WARM-UP

3 sets:

20 jumping jacks

5 push-ups

5 piked push-ups

10 bent-over T-raises

10 standing snow-angel raises

1 set:

10 push presses (empty barbell or training bar)

5 push presses (30%)

3 push presses (40%)

3 push presses (50%)

1 push press (60%)

1 push press (70%)

1 push press (80%)

– Take weight out of a rack.

ACCESSORY – I

3 sets for load:

5 Sots presses

ACCESSORY – II

Every 3:00 for 9:00:

For time:

10 single-arm DB high pulls/arm

10 feet-elevated ring rows