Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Clean:

Every :30 for 10 sets:

3 cleans (50%)

1 set:

12 cleans (50%) (unbroken)

10 cleans (53%) (unbroken)

8 cleans (57%) (unbroken)

6 cleans (60%) (unbroken)

Warm-up (No Measure)

NOTES

In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads.

In the first portion of the workout, the 3 cleans should be unbroken and fast. Three reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 3 reps in :05-:06, you are really moving this weight. Great work!

In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you don’t think you can go unbroken. The focus of the workout and the cycle will be defeated if you break up the reps.

All reps should be performed as power cleans.

In Accessory – I, use 80+% for the clean pulls and focus on speed through the middle of the lift.

Refer to the video demo for the seated box jumps. Increase the height of the box as you wish.

Seated box jump

WARM-UP

2 sets:

5 clean deadlifts to mid-thigh (35/45 lb)

5 clean pulls

5 muscle cleans

5 front squats

5 hang power cleans

5 power cleans

1 set:

5 power cleans (20%)

3 power cleans (30%)

3 power cleans (40%)

2 power cleans (50%)

2 power cleans (60%)

ACCESSORY – I

7 sets for load and height:

3 clean pulls

5 seated box jumps