Bell House Fitness – Lifting

11.28.22

MAIN LIFT

3 sets:

7 deadlifts

– Building to your heaviest set of 7.

  NOTES

Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max!

In Accessory – I, find one weight and stay there for all 3 sets. Use a slow and controlled tempo today to focus on building muscle and strength in your posterior chain. Take 3 seconds to lower each rep, and pause in the finishing position for one second before standing. The finishing position should be about 1″ off the floor, the weights should never touch the floor during this movement.

WARM-UP

1 set:

2:00 bike

10 inchworms

10 supermen

10 side-plank reaches/side

10 good mornings (empty barbell or training bar)

10 bent-over rows (empty barbell or training bar)

2:00 bike

1 set:

10 deadlifts (empty barbell)

10 deadlifts (30%)

5 deadlifts (40%)

3 deadlifts (50%)

3 deadlifts (60%)

1 deadlift (65%-70%)

ACCESSORY – I

3 sets:

12 tempo Romanian deadlift