Bell House Fitness – Lifting
Hang Power Clean (MAIN LIFT
2 hang power cleans
– Build to a 2-rep max.
This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power clean.
Base the percentages on a recent 1-rep max.
Lift as heavy as possible for 2 unbroken reps.
Keep the bar above the knee for all reps.
Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set.
This should take around 15:00-20:00+ to complete.
In Accessory – I, perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.
1:00 plank hold
3-5 seated box jump
– Increase height each minute.
5 hang muscle cleans (empty barbell or training bar)
5 tall power cleans (empty barbell or training bar)
5 high hang power cleans (empty barbell or training bar)
5 hang power cleans
– Build in load at 3 reps/set before switching to 2s.
ACCESSORY – I
4 sets for load:
6 weighted chin-ups
25 seated rows with a band
– Rest 2:00-3:00 between sets.