Bell House Fitness – Lifting

02.24.23

MAIN LIFT

5 sets for load:

1 power clean

3 drop sets:

2 power cleans

– Use 70% of your best single above. NOTES

This is the final week of this 4-week cycle.

Build up to 80-90% of your 1-rep-max power clean and then take five attempts to find a heavy single for the day. This may be a new PR.

Drop sets should be clean and crisp.

In Accessory – I, rest as needed and build to your heaviest set 10. Your heaviest set of 10 should be around 70-80% of your best front squat.

In Accessory – II, we finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The DB weight for today should be light to moderate.

ACCESSORY – I

3 sets for load:

10 front squats