Bell House Fitness – Lifting
Min 1-4 | 2 power cleans (65%)
Min 5-8 | 2 power cleans (68%)
Min 9-12 | 2 power cleans (70%)
Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch.
The pull off the floor for the power clean is going to seem to take forever. Be patient with your first pull and allow the bar to get as high on the thighs as possible. Then, be aggressive with the second and third pulls.
The 2 reps should be touch and go and as fast as possible while maintaining solid technique.
Base the percentages off of your 1-rep max.
Rest with the remaining time in the minute.
In Accessory – I, use a sandbag that you would consider heavy. You should be able to accomplish the 100-ft carry in 2 sets or less. Hold the sandbag in the bear-hug position. Complete the GHD sit-ups in 3 sets or less each time. If this isn’t possible, lower the reps to a number that is. Focus on quality rather than time, and expect your core to fatigue quickly.
1:00 plank hold
3-5 seated box jumps
– Increase height each minute.
5 hang muscle cleans (empty barbell or training bar)
5 tall power cleans
5 high hang power cleans
5 power cleans
3 power cleans
– Build in load at 3 reps/set before switching to 2s.
ACCESSORY – I
4 rounds for time:
25 GHD sit-ups
100-ft sandbag carry (100/150 lb)