Lifting – Mon, Mar 20

Bell House Fitness – Lifting

03.20.23 (No Measure)


Snatch balance:

– Build to a 1-rep-max.

– Rest 2:00-3:00 between attempts.


In our final week of this lifting cycle, each day’s volume is a little lower to prioritize lifting as heavy as possible on the Main Lifts.

For the Main Lift, build to a 1-rep-max snatch balance. If you fail a load more than once, reduce the load and build back up for another attempt or perform 2 heavy-single drop sets at 90% of your best lift.

In Accessory – I, use a load that feels manageable in the early sets and heavier towards the final 3 sets.

Prioritize speed during the ascent while squatting.


3 sets:

:45 ski or jumping jacks

:45 row

2 sets:

10 PVC pass throughs

5 wall squats

5 overhead squats

– Use an empty barbell and pause in the bottom for :03.

1 set:

10 behind-the-neck snatch grip push presses

10 behind-the-neck snatch grip push jerks

10 snatch balances

EMOM 10:

2 snatch balances

– Build in load to a moderate set before beginning your singles.


Every 1:30 x 7 sets:

5 back squats

– Use the same load across (60-70%).