Bell House Fitness – Lifting
Min 1-4 | 2 power clean (60%)
Min 5-8 | 2 power clean (63%)
Min 9-12 | 2 power clean (65%)
Welcome to week nine 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.
With these power cleans, 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, use 90%+ of your 1-rep max power clean. The goal is to try and get through the round at a fast pace to build power. Rip the bike hard, and jump onto that box as high as possible. Stop and reset at the bottom of each clean pull.
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
5 high hang power cleans
5 power cleans
3 power cleans
– Build in load at 3 reps/set before switching to 2s.
ACCESSORY – I
Every 3:00 for 5 sets:
3 clean pulls
6 burpee broad jumps
7/10 calorie bike
– Use 90%+ of your 1-rep max power clean.