Bell House Fitness – Lifting

03.04.23

MAIN LIFT

5 sets for load:

5 front squats

– Rest 2:00-3:00 between sets.

SCORE:LOAD NOTES

Perform 5 moderate-to-heavy sets (70% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.

Emphasize keeping the heels down at the very bottom of the squat and driving the shoulders up into the bar to stand.

In Accessory – I, perform 3 heavy sets of RDLs to build to a heavy set. Keep the spine neutral and each set unbroken.

In Accessory – II, go as heavy as possible on the side bends and scale the L-sit to a tuck hold as needed.

WARM-UP

2 sets:

50-ft banded monster walk forward

50-ft banded monster walk backward

5 banded inchworms

15 banded air squats

– Place a small band just below or above the knees.

2 sets:

5 DB goblet Cossack squats/side

5 pause DB goblet squats

3-4 sets:

5 front squats

– Build in load to your first working set (70%).

ACCESSORY – I

3 sets for load:

8 RDLs

– Rest 2:00-3:00 between sets.

ACCESSORY – II

3 sets:

10 KB side bends/side

:30 L-sit hold

– Rest as needed.