Bell House Fitness – Lifting

02.13.23

MAIN LIFT

5 sets for load:

3 deadlifts

Tempo sets:

3 deadlifts

– :05 on the way up and :05 on the return.

– Use around 55-60% of your latest 1-rep max.

SCORE:LOAD NOTES

This week, we decrease the reps and increase loading on the deadlifts.

All sets should be unbroken. Adjust the loading accordingly if needed.

Today’s goal is around 80-90% of your last previous 1-rep. If you can do more, go for it!

Try to increase the loading of the tempo sets from last week’s sets.

In Accessory – I, rest as needed and build to your heaviest set of 6. Increase load from last week.

In Accessory – II, use a pair of KBs for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. Find a hollow hold position that will allow you to hold for :40.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 staggered-stance good mornings/leg

10 leg swings/leg (front and back)

10 alternating Cossack squats

1 set:

10 deadlifts (empty barbell or training bar)

5 deadlifts (add 10-45 lb to each side)

3 deadlifts (add 10-45 lb to each side)

3 deadlifts (add 10-45 lb to each side)

3 deadlifts (add 10-45 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

3 sets for load:

6 front rack lunges

ACCESSORY – II

EMOM 10:

Even: :40 front-rack KB hold (35/53 lb)

Odd: :40 hollow hold