Bell House Fitness – Lifting

03.10.23

MAIN LIFT

5 sets for load:

3 front squats

– Rest 2:00-3:00 between sets.

SCORE:LOAD NOTES

In week 2 of this 4-week cycle, we build to a 3RM front squat.

Start your working sets around 70-80% of your 1-rep-max front squat and find a 3-rep-max.

In Accessory – I, hold load either with DBs at the side or a barbell in the back rack (athlete’s choice).

In Accessory – II, use a KB that is heavier than you’d usually swing in a workout.

WARM-UP

On a 5:00 clock:

:40 easy row

:20 hard row

– No rest between changes in pace.

3 sets:

7 plate squats

:20 PVC front rack hold

– Perform the hold in the bottom of the squat.

3-5 sets:

3 front squats (building)

– Build in load to your first working set.

ACCESSORY – I

4 sets for load:

8 Bulgarian split squats/leg

– Rest 2:00 between sets.

– No rest between legs.

ACCESSORY – II

5 sets:

15 GHD sit-ups

– Rest :30.

15 Russian KB swings (heavy)

– Rest :30.