Bell House Fitness – Lifting

10.28.22

MAIN LIFT

3 sets:

2 cleans (60%)

4 sets:

2 cleans (65%)

  NOTES

We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun!

Perform each set of cleans as singles. The weights are light so focus on moving to the best of your ability.

Rest 2:00-3:00 between sets.

In Accessory – I, build to a tough weight for the Bulgarian split squats. You can elevate your foot however you would like, but a bench is easiest. Perform all 6 reps on one leg and then all 6 on the other.

WARM-UP

5:00 bike, row, or ski

1:00 foam roller upper back

1:00 frog stretch hold

1:00 couch stretch (each leg)

2 sets:

10 counter-balance squats (10 lb)

:30 hang from a bar (supinated grip)

2 sets:

10 back-rack elbow rotations (empty barbell or training bar)(10/side)

:20 bottom of front squat hold

2 sets:

5 clean deadlifts (empty barbell or training bar)

5 hang clean pulls

5 tall cleans

1 set:

5 cleans (empty barbell or training bar)

3 cleans (building)

3 clean (building)

1 clean (60%)

ACCESSORY – I

Every 2:00 for 4 sets:

12 barbell Bulgarian split squats (6/leg)

– Build to a heavy 6 reps on each leg.