Bell House Fitness – Lifting

11.04.22

MAIN LIFT

3 sets:

2 snatches (78%)

4 sets:

2 snatches (80%)

  NOTES

We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets heavier, how you move gets more important. Approach each lift with the intent of moving as best as you can, and the weights will feel light as a result.

We’re stepping away from the back squat and bench press and transitioning into the front squat and shoulder press. Both of these movements are sport specific and will help improve other movements within the sport like the clean and jerk.

In Accessory – I, load the barbell to 105% of your 1-rep max. The snatch lift-off is performed by picking the barbell off the floor to right below your knee and then back down to the floor. The intent behind this movement is to ensure that your hips and chest rise at the same time and build strength in that position as well. Typically as loads get heavier, the hips may rise too soon. By using this movement we can train your body not to for when it’s time to hit a new PR!

WARM-UP

3 sets:

225/250-m row

10 alternating spiderman stretches

10 PVC pass throughs

3 sets:

10 snatch grip Romanian deadlifts (empty bar)

10 overhead squats

1 set:

5 snatches (empty bar)

3 snatches (building in weight)

3 snatches (building in weight)

2 snatches (building in weight)

– Your next weight should be your starting weight.

ACCESSORY – I

5 sets:

3 snatch lift-offs

– Perform all 5 sets at 105% of your 1-rep max.