Bell House Fitness – Lifting
01.23.23
MAIN LIFT
On a 20:00 clock:
Build to a 1-rep max split jerk
NOTES
This is the final week of this 4-week cycle.
Build up to 70-80% of your 1-rep-max split jerk and then take as many attempts as needed to find a heavy single for the day.
If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.
Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.
In Accessory I – Rest 2:00 between sets and focus on standing out of the bottom of each rep as fast as possible.
WARM-UP
3 sets:
1:00 row
:20 scap pull-ups
10 shoulder presses (building)
5 seated box jumps for max-height
1 set:
5 pause split jerks
5 split jerks
– Use an empty barbell.
EMOM 9:
1 pause split jerk + 1 split jerk (20-50%)
– Pause in the dip.
– Add load once every 3 minutes.
3-4 sets:
1 pause split jerk + 1 split jerk
– Build in load to 70-80%.
ACCESSORY – I
5 sets for load:
5 back squats
– Use 50% of your 1-rep-max.