Bell House Fitness – Lifting

01.30.29 (No Measure)

MAIN LIFT

3 sets for load:

7 deadlifts

Tempo sets:

3 deadlifts

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

– Use around 50% of your latest 1-rep max.

SCORE:LOAD NOTES

This week starts a new four-week lifting cycle. Over the next four weeks, we will build to a 1-rep max deadlift, push press, and power clean.

The reps on the main lifts will start higher which means that percentages will be lower. As the weeks go by, expect the reps to go down and the percentages to get higher.

All sets should be unbroken. So if the designated percentage won’t allow this, adjust the loading accordingly.

Today’s goal is around 70% of your last previous 1-rep. If you can do more, go for it!

The front rack lunge will build over the 4 weeks, but should still take a back seat to the deadlift on day 1.

In Accessory I – Rest as needed and build to your heaviest set of 10.

In Accessory – II, we finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The DB weight for today should be light to moderate.

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)

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

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

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

– Your next weight should be your starting weight.

ACCESSORY – I

3 sets for load:

10 front rack lunges

– Alternate steps.

ACCESSORY – II

EMOM 15:

Min. 1 | :40 DB Romanian deadlifts (35/50 lb)

Min. 2 | :40 hollow hold

Min. 3 | :40 banded side steps