Lifting – Fri, Oct 14

Bell House Fitness – Lifting



3 sets:

5 back squats

– Building to your heaviest set of 5.


We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!

We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.

Today, we build to our heaviest set of 5 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 80% of your 1-rep max.

In Accessory – I, the suggested weight is added to the sled. In order to pull the sled, add a rope to it. Keep the rope on the sled while you push and then use it to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.

Move as fast as possible on the sled push and pull.

Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.


3 sets:

1:00 bike, row, SkiErg, or run

10 alternating Spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 back squats (empty barbell or training bar)

5 back squats (add 10-45 lb to each side)

5 back squats (add 10-45 lb to each side)

3 back squats (add 10-45 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.


5 sets:

75-ft sled push (50/90 lb)

75-ft sled pull

:30 sandbag hold at chest (100/150 lb)

– Rest 2:00 between sets.

Back Squat (3 sets:
5 back squats
– Building to your heaviest set of 5.)