Lifting – Fri, Sep 9

8
Sep

Lifting – Fri, Sep 9

Bell House Fitness – Lifting

09.09.22

MAIN LIFT

EMOM 12:

Min 1-4 | 2 power snatches (65%)

Min 5-8 | 2 power snatches (68%)

Min 9-12 | 2 power snatches (70%)

  NOTES

Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch.

The pull off the floor is going to seem to take forever. Be patient with your first pull, and allow the bar to get as high on the thighs as possible. Then be aggressive with the second and third pulls.

The 2 reps should be touch and go and as fast as possible while maintaining solid technique.

Base the percentages off of your 1-rep max.

Rest with your remaining time in the minute.

In Accessory – I, the goal is to work on our fast twitch muscle fibers and our explosiveness. This should be a sprint, not a slow go. Get the sled off the start line as quickly as possible and accelerate through the finish line.

Each effort should be an all-out attempt. Expect each sprint to take between :10-:20. If the sprint takes longer than :20, reduce the distance.

WARM-UP

2 sets:

1:00 ski

1:00 row

:30 side plank hold/side

EMOM 6:

3-5 seated box jumps

– Increase height each minute.

1 set:

5 hang muscle snatches (empty barbell or training bar)

5 tall power snatches

5 high hang power snatches

5 power snatches

3 sets:

3 power snatches

– Build in load at 3 reps/set before switching to 2s.

ACCESSORY – I

10 sets:

20-m sled sprint (empty sled)

– Rest 1:00 after each sprint.