Bell House Fitness – Lifting

12.05.22

MAIN LIFT

2 sets:

2 cleans (85%)

2 sets:

2 cleans (87%)

4 sets:

1 clean (90%)

2 sets:

1 cleans (93%)

  NOTES

Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!

In Accessory – I, use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work. That is by design! We want you used to these heavier loads so that when it’s time to hit a new PR, you have felt the weight before. Focus on maintaining mechanics as best as you possibly can. The big focus for today is to ensure your chest doesn’t rise before your hips.

WARM-UP

2 sets:

1:00 row

1:00 bike

1:00 bottom of front squat hold

EMOM 6:

3-5 seated box jumps

– Increase height each minute.

1 set:

3 cleans (40%)

3 cleans (50%)

3 cleans (60%)

2 cleans (70%)

2 cleans (75%)

2 cleans (80%)

ACCESSORY – I

5 sets:

3 clean pulls