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.