Bell House Fitness – Lifting

12.26.22

MAIN LIFT

10-8-6-4-2-4-6-8-10 reps for load:

DB Bench Presses

– Rest 2:00 between sets.

SCORE:LOAD NOTES

This is a deload week after last week’s heavy singles and before the start of a new cycle for the new year.

Build to a heavy set for each respective rep scheme, increasing load as the reps descend and then decreasing load as the reps increase again.

Use a grip that is neither neutral, nor parallel, and that is somewhere around a 45-degree angle between the arms and the torso.

Feel free to go as heavy as you can inside the rest parameters. The rest of the week forces the loading to be light.

For Accessory – I, scale the GHDs to parallel or an AbMat as needed. Substitute with banded ring dips or ring support holds as needed.

WARM-UP

2 sets:

2:00 ski erg

15 kip swings

50-ft bear crawl

15 DB bent over rows/arm

15 push-ups

– Rest as needed between movements.

3 sets:

10 weighted arm circles (light)

7 tempo DB bench presses

– Build in load on the DB bench presses

ACCESSORY – I

EMOM 8:

Min. 1 | :30 GHD sit-ups

Min. 2 | 5-10 strict ring dips