Bell House Fitness – Lifting

03.06.23 (No Measure)

MAIN LIFT

5 sets for load:

1 behind-the-neck push press

1 snatch balance

1 overhead squat

SCORE:LOAD NOTES

In week 2 of this 4-week cycle, we build to a heavy complex.

Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load.

In Accessory – I, build to a heavy set of 6 reps with minimal rest between sets.

In Accessory – II, scale load and ROM as needed to complete each movement unbroken, but rest as needed between each.

WARM-UP

4 sets:

:30 ski erg or bear crawl

3 wall squats

5 PVC Sots press

2 sets:

10 alternating spiderman stretches

10 pause goblet squats

EMOM 3:

2 behind-the-neck push presses

2 snatch balancees

2 overhead squats

– Use an empty barbell.

3-5 sets:

1 behind-the-neck push press

1 snatch balance

1 overhead squat

– Build in load to your first working set.

ACCESSORY – I

5 sets for load:

6 shoulder presses

– Rest 1:00 between sets.

ACCESSORY – II

3 sets:

10 DB goblet Cossack squats

10 strict toes-to-bars

10 weighted hip extensions

– Rest as needed.