Lifting – Mon, Jan 9

9
Jan

Lifting – Mon, Jan 9

Bell House Fitness – Lifting

01.09.23

MAIN LIFT

3 sets for load:

2 pause split jerks

1 split jerk

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

2 drop sets:

1 complex @ 95%

1 complex @ 90%

  NOTES

Welcome to Week 2 of this 4-week cycle! The complexes are slightly modified and should allow you to lift slightly heavier this week.

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 3 back squats. Leave 5-10 lbs in the tank, rather than finding a true 3-rep max.

For Accessory – II, Start with a moderate load and build to a heavy set of split squats. Rest :10 between legs and 2:00 between sets.

WARM-UP

2 sets:

1:00 single-unders

:45 shoulder taps

:30 pike push-up

5 tall box jumps

1 set:

10 shoulder presses

10 push presses

1- push jerks

– Use an empty barbell.

3-4 sets:

2 pause split jerks

1 split jerk

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

ACCESSORY – I

3 sets for load:

3 back squats

– All sets between 80-90% of 1-rep max.

ACCESSORY – II

5 sets:

6 DB Bulgarian split squats/leg

– Rest 2:00 between sets.