Lifting – Fri, Oct 7

6
Oct

Lifting – Fri, Oct 7

Bell House Fitness – Lifting

10.07.22

MAIN LIFT

3 sets:

3 snatch (65%)

4 sets:

3 snatch (70%)

  NOTES

We are in our fourth and 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.

Base the percentages on a recent 1-rep max.

7 total sets. The reps do not have to be touch and go, but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself.

These lifts may be performed as a squat or power variation.

The first three sets should be 65% and the last four sets 70% of your 1-rep max.

In Accessory I, increase the load in both lifts with each set.

Snatch-grip push press

Muscle snatch

WARM-UP

2 sets:

5 snatch deadlifts to mid-thigh (empty barbell or training bar)

5 snatch pulls

5 muscle snatches

5 overhead squats

5 hang snatches

5 snatches

1 set:

5 snatches (20%)

3 snatches (30%)

3 snatches (40%)

3 snatches (50%)

3 snatches (60%)

ACCESSORY – I

5 sets for separate loads:

5 snatch push presses

5 hang muscle snatches