Lifting – Mon, Jan 2

2
Jan

Lifting – Mon, Jan 2

Bell House Fitness – Lifting

01.02.23

MAIN LIFT

3 sets for load:

3 push presses

3 pause split jerks

– Pause in the dip of the jerk for :01.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

  NOTES

This is Week 1 of a 4-week cycle focusing on building to a 1-rep max split jerk, hang snatch, and hang clean.

For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.

Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

Rest 3:00 between sets.

For Accessory – I, build to a heavy set of 5 back squats. Leave 10-20 lbs in the tank to have gone heavier.

For Accessory – II, Use a KB load that you can barely get for 10 and may require breaking up the final set. The bear hug should be unbroken.

WARM-UP

2 sets:

1:00 ski

15 PVC pass thrus

10 push-ups

5 strict pull-ups

– Pause in the hang of the pull-up for :03.

2 sets:

3 strict presses

3 push presses

2 pause split jerks

2 split jerks

– Use an empty barbell.

3-4 sets:

2 push presses

2 pause split jerks

– Build in load to just under your first working set.

ACCESSORY – I

3 sets for load:

5 back squats

– All sets between 70-80% of 1-rep max.

ACCESSORY – II

3 sets:

1:00 bear hug sandbag march

10 double-KB strict press

– Athlete chooses loads.

– Rest as needed.