Bell House Fitness – Lifting

11.12.22

MAIN LIFT

3 sets:

5 front squats

– Building to your heaviest set of 5. NOTES

We are in week 6 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. It’s important to note that as the weeks go on, the weights are going to get heavier and heavier. We want you to try and make the weights but don’t force anything that’s not there if you have a day that you’re not able to make the prescribed lifts. Instead, lower the load slightly and focus on making your movement patterns as best as you possibly can.

Increase the loading on the barbell for both the shoulder presses and front squats this week as well. Last week we build to a heavy 7 reps, this week we’re building to a heavy 5 reps. Although it is only a 2 rep difference, the loading should increase. This likely won’t be a major increase but even a 5-10 lb increase is great.

In Accessory – I, only use a weight that will allow you to hold for the full :30. If you can’t hold for the full :30 without breaking, don’t add any weight.

WARM-UP

1 set:

AMRAP 5:

Max distance row

EMOM, including “0”: 10 air squats

2 sets:

10 front rack elbow rotations

5 paused front squats

1 set:

10 front squats (empty bar)

5 front squats (building in weight)

5 front squats (building in weight)

3 front squats (building in weight)

– Your next weight should be your starting weight.

ACCESSORY – I

5 sets:

:30 Sorenson hold (10/15 lb)

-Rest 90 seconds between sets.