Lifting – Fri, Jan 13

13
Jan

Lifting – Fri, Jan 13

Bell House Fitness – Lifting

01.13.23

MAIN LIFT

3 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All reps from above the knee.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

  NOTES

For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.

Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

Rest 3:00 between sets.

For Accessory – I, build to a heavy set of 5 deficit clean deadlifts. All sets should be heavier than the top set of your Main Lift.

For Accessory – II, start at a moderate load on the lunges and build in weight.

WARM-UP

5 sets:

:40 easy row

:20 hard row

1 set:

:30 scorpion stretches/side

:30 elbow instep/leg

:30 hamstring stretch/leg

10 squat-to-stands

1 set:

5-8 hang muscle cleans

5-8 tall power cleans

5 hang power cleans

5 hang squat cleans

– Use an empty barbell.

3-4 sets:

1 clean pull

1 hang power clean

1 hang squat clean

– Build in load to just under your first working set.

ACCESSORY – I

3 sets for load:

5 deficit clean deadlifts (2 in)

– Build to a heavy set of 5 reps.

ACCESSORY – II

Every 4:00 x 3 sets:

10 front rack walking lunges

10 strict ring dips

10 strict toes-to-bars

– Increase lunge load as desired.