Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Deadlift

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Each set is meant to be unbroken. Feel free to rest at the top of the deadlift, but once the bar hits the ground, it should come right back up.

Rest about 3:00 between sets.

Look for next week’s percentages to go up and the reps to go down.

In Accessory – I, use a pair of KBs for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to hold for :40.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 staggered-stance good mornings/leg

10 leg swings/leg (front and back)

10 alternating Cossack squats

1 set:

10 deadlifts (35/45 lb)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

EMOM 10:

Even: :40 front-rack KB hold (35/53 lb)

Odd: :40 hollow hold