Bell House Fitness – Lifting

02.27.23

MAIN LIFT

5 sets for load:

3 behind-the-neck push presses

3 snatch balances

– Rest 2:00-3:00 between sets.

SCORE:LOAD NOTES

Welcome to a new 4-week cycle of lifting! This cycle will build to a 1RM snatch balance and a 3RM bench press and front squat.

Perform 5 moderate-to-heavy sets. Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.

In Accessory – I, perform 4 heavy sets of DB thrusters. Use two DBs and feel free to build to a heavy set as long as it’s unbroken.

In Accessory – II, use a light pair of DBs to AMRAP each movement for :40 without dropping the DBs.

WARM-UP

2 sets:

400/500-m row

1:00 PVC pass throughs

:30 plate squats (10-15 lb)

1-2 sets:

10 behind-the-neck push presses

10 overhead squats

10 snatch balances

– Use an empty barbell.

3-4 sets:

2 behind-the-neck push presses

2 snatch balances

– Build to your first working set.

ACCESSORY – I

4 sets for load:

10 DB thrusters

– Rest as needed between sets.

ACCESSORY – II

2 sets:

:40 DB sumo deadlift high pulls (25/35 lb)

– Rest :20

:40 DB shoulder presses

– Rest :20

:40 DB farmers carry back-step lunges

– Rest :20