Bell House Fitness – Lifting
03.13.23
MAIN LIFT
5 sets for load:
1 snatch balance
1 overhead squat
– Rest 2:00-3:00 between sets.
SCORE:LOAD NOTES
In week 3 of this 4-week cycle, we build to a heavy complex.
Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load. Sets this week should be generally heavier than last week’s.
In Accessory – I, build to a heavy set of 5 reps. Use straps if desired, but avoid using a weight belt.
In Accessory – II, complete 25-ft on one arm and then immediately complete another 25-ft on the other arm. Start the lunges immediately after the plank hold.
WARM-UP
2 sets:
15 single-arm DB bent over rows/arm
10 PVC pass throughs
15 band pull-aparts
10 kip swings
15 empty barbell overhead squats
2 sets:
5 behind-the-neck push presses
5 behind-the-neck push jerks
5 snatch balances
– Use an empty barbell.
EMOM 10:
1 snatch balance
1 overhead squat
– Build in load up to ~50%).
3-5 sets:
1 snatch balance
1 overhead squat
– Build in load to your first working set.
ACCESSORY – I
5 sets for load:
5 snatch grip RDLs
– Rest 2:00 between sets.