Bell House Fitness – Lifting
02.10.23 (No Measure)
MAIN LIFT
3 sets for load:
2 clean pulls
5 power cleans
3 drop sets:
2 power cleans
– Use 90% of your best set of 5.
SCORE:LOAD NOTES
All sets should be unbroken. Adjust the loading accordingly if the designated percentage won’t allow this.
Today’s goal is around 75-80% of your last previous 1-rep. If you can do more, go for it!
Drop sets should be clean and crisp.
In Accessory – I, rest as needed and build to your heaviest set 10.
In Accessory – II, focus on speed in the hang muscle cleans and getting the elbows through as quickly as possible on each lift.
The goals on the plate hops are speed and fast feet. Get on and off the plate as quickly as possible for 30 reps.
Rest as needed between sets.
WARM-UP
2 sets:
1:00 row
1:00 bike
1:00 plank hold
EMOM 6:
3-5 seated box jumps
– Increase height each minute.
1 set:
5 hang muscle cleans (empty barbell or training bar)
5 tall power cleans
5 high hang power cleans
5 power cleans
3 sets:
5 power cleans
– Build in load.
ACCESSORY – I
3 sets for load:
10 back squats
ACCESSORY – II
5 sets:
5 hang muscle cleans
30 plate hops (35/45-lb plate)