Lifting – Mon, Oct 10

9
Oct

Lifting – Mon, Oct 10

Bell House Fitness – Lifting

10.10.22

MAIN LIFT

3 sets:

3 snatch (70%)

3 sets:

3 snatch (75%)

  NOTES

We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!

We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth and ninth weeks.

Base the percentages on a recent 1-rep max.

6 total sets. The reps do not have to be touch and go but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself.

These lifts may be performed as a squat or power variation.

The first three sets should be 70% and the last three sets 75% of your 1-rep max.

In Accessory – l, focus on getting under the bar as fast as possible with both movements. The high hang snatch is about pulling yourself under the bar and the snatch balance is about pressing yourself down to the bottom of the overhead squat. Start with a dip-drive on the snatch balance. Refer to the videos below.

High hang snatch

Snatch balance

WARM-UP

2 sets:

5 snatch deadlifts to mid-thigh (empty barbell or training bar)

5 snatch pulls

5 muscle snatches

5 overhead squats

5 hang snatches

5 snatches

1 set:

5 snatches (20%)

3 snatches (40%)

3 snatches (50%)

2 snatches (60%)

1 snatch (70%)

ACCESSORY – I

5 sets for speed and load:

5 high hang snatches

5 snatch balances