Lifting – Fri, Jan 20

20
Jan

Lifting – Fri, Jan 20

Bell House Fitness – Lifting

01.20.23

MAIN LIFT

3 sets for load:

3 hang squat cleans

– Build to a 3-rep max.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

  NOTES

For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat clean. Build to a 3-rep max.

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 3 clean pulls. All sets should be heavier than the top set of your Main Lift.

For Accessory – II, use a box height and KB load combination that allows the squats to be finished by the 1:00 mark.

WARM-UP

EMOM 9:

Min. 1 | :45 bike (easy)

Min. 2 | 15 GHD hip extensions

Min. 3 | 7 DB goblet squats (building)

– Pause in the bottom of each goblet squat.

1 set:

5 hang muscle cleans

5 front squats

5 tall squat cleans

5 hang squat cleans

– Use an empty barbell.

4-5 sets:

3 hang squat cleans

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

ACCESSORY – I

3 sets for load:

3 clean pulls

– Build to a heavy set of 3 reps.

ACCESSORY – II

Every 2:00 x 5 sets:

5 tall box jumps

10 double-KB front squats

– Athlete chooses the height and loads.