Bell House Fitness – Lifting

12.23.22

MAIN LIFT

On a 20:00 clock:

Build to a 1-rep max snatch

  NOTES

Welcome to the final week of this lifting cycle!

Today, build up to around 80% with the complex and then take up to 20:00 to find a 1-rep max snatch.

If performing the class workout, perform your 1-rep max before class and perform 1 snatch pull during the skill work.

Rest as needed between sets.

In Accessory – I, keep the loads light and the reps crisp to focus on SPEED. If it feels good, you can build to a heavy set of 5. If not, keep it light and make it fast.

WARM-UP

2 sets:

10 unweighted good mornings

10 air squats

10 alternating spiderman stretches

10 alternating scorpion stretches

EMOM 5:

2 muscle snatches + 2 overhead squats

EMOM 5:

1 muscle snatch + 2 tall snatches

5 sets (building):

1 power snatch + 1 squat snatch

– Rest 1:00-1:30 between sets.

ACCESSORY – I

5 sets:

5 hang muscle snatches

– Rest 1:00-2:00 between sets.