Bell House Fitness – Lifting
01.27.23
MAIN LIFT
On a 20:00 clock:
Build to a 1-rep max hang squat clean
NOTES
This is the final week of this 4-week cycle.
Build up to 70-80% of your 1-rep-max hang squat clean and then take as many attempts as needed to find a heavy single for the day.
If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.
Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.
In Accessory I – Rest as needed and build to a heavy single for the day.
WARM-UP
3 sets:
1:00 bike
15 DB goblet squats (building)
:20 cossack squat stretch/leg
1 set:
5 hang muscle cleans
5 dip power cleans
5 hang power cleans
5 front squats
5 hang squat cleans
– Use an empty barbell.
EMOM 9:
1 hang power clean + 1 hang squat clean (20-50%)
– Add load once every 3 minutes.
3-4 sets:
1 hang squat clean
– Build in load to 70-80%.
ACCESSORY – I
5 sets for load:
1 front squat
– All sets greater than 80% of your 1-rep-max.Main Lift
On a 20:00 clock:
Build to a 1-rep max hang squat clean