Bell House Fitness – Lifting

02.17.23

MAIN LIFT

5 sets for load:

1 clean grip deadlift w/ pause

2 clean pulls

3 power clean

3 drop sets:

2 power cleans

– Use 90% of your best complex above.

  NOTES

In each set of today’s complex, you may pause for a brief moment (less than :10) to regrip.

Rest as needed between sets.

Drop sets should be clean and crisp. These also do not have to be touch and go.

In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. You are not allowed to redip under the bar.

In Accessory – II, go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

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:

1 clean grip deadlift w/ pause

2 clean pulls

3 power clean

– Build in load.

ACCESSORY – I

3 sets for load:

10 hang muscle cleans

ACCESSORY – II

4 sets:

50-ft farmers carry

20 weighted hip extensions

– Rest 1:00-2:00 between sets.