Bell House Fitness – Lifting

02.03.23

MAIN LIFT

3 sets for load:

7 power cleans

2 drop sets:

3 power cleans

– Use 90% of your best set of 7.

SCORE:LOAD NOTES

All sets should be unbroken. If the designated percentage won’t allow this, adjust accordingly.

Today’s goal is around 70% 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 of the complex. The entire complex must be completed unbroken (3-2-1) before putting the barbell down.

In Accessory – II, only increase load if you can maintain unbroken sets.

Rest up to 1:00 between movements and 2:00 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:

7 power cleans

– Build in load.

ACCESSORY – I

3 sets for load:

3 tall cleans

2 hang power cleans

1 below-the-knee power cleans

ACCESSORY – II

3 sets:

10 clean-grip shrugs

10 supinated clean-grip bent-over rows

20 barbell roll-outs