Bell House Fitness – Lifting
On a 20:00 clock:
Build to a 1-rep max snatch
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.
10 unweighted good mornings
10 air squats
10 alternating spiderman stretches
10 alternating scorpion stretches
2 muscle snatches + 2 overhead squats
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 hang muscle snatches
– Rest 1:00-2:00 between sets.