Bell House Fitness – Lifting
03.17.23
MAIN LIFT
5 sets for load:
3 front squats
– Rest 2:00-3:00 between sets.
SCORE:LOAD NOTES
Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.
Start your working sets around 80% of your 1RM front squat and find a heavy set of 3 reps.
Emphasize keeping the heels down at the very bottom of the squat and driving the shoulders up into the bar to stand.
In Accessory – I, use a load that can be completed quickly, but the final 5 reps start to slow down. Don’t let any single set take longer than :40 to perform.
In Accessory – II, push each movement to failure even if it means shorter holds/fewer reps in the 2nd and 3rd sets.
WARM-UP
2 sets:
1:00 bike
5 elbow instep + hamstring stretch/leg
5 wall squats
EMOM 5:
10 wall-ball shots (10/11 ft)
– Scale load as needed to complete all sets unbroken.
1 set:
15 good mornings
– Empty barbell.
4-6 sets:
3 front squats (building)
– Build in load to your first working set.
ACCESSORY – I
Every 2:00 x 5 sets:
15 unbroken deadlifts
– Use a double-overhead grip.
ACCESSORY – II
3 sets:
Max L-sit hold on parallettes
:30 bent-over rows (65/95 lb)
– Rest :30-1:00 betw