Bell House Fitness – Lifting

12.24.22

MAIN LIFT

On a 20:00 clock:

Build to a 1-rep max clean

  NOTES

Welcome to the final week of this lifting cycle!

Today, build up to around 80% with the complex and then take up to 20:00 to find a 1-rep max clean.

Rest as needed between sets.

In Accessory – I, keep the loads light and the reps crisp to focus on SPEED. If it feels good, you can build to a heavy set of 5. If not, keep it light and make it fast.

WARM-UP

2 sets:

10 unweighted good mornings

10 air squats

10 alternating spiderman stretches

10 tempo push-ups

EMOM 5:

2 muscle cleans + 2 front squats

EMOM 5:

1 muscle cleans + 2 tall cleans

5 sets (building):

1 power clean + 1 squat clean

– Rest 1:00-1:30 between sets.

ACCESSORY – I

5 sets:

5 hang muscle cleans

– Rest 1:00-2:00 between sets.