Bell House Fitness – Lifting

Shoulder Press (MAIN LIFT
3 sets:
3 shoulder presses
– Building to your heaviest set of 3.)

NOTES

Welcome to week 7 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are starting to become really heavy. Now more than ever, you need to focus on mechanics to make these lifts happen. The goal for today is to focus on standing with your chest up. Don’t let your hips rise too soon off the floor.

Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 5 reps, and this week we’re building to a heavy 3 reps. Aim to build to round 90%+ of your 1-rep max!

In Accessory – I, use loading on the sled pull that forces you to grind to get the 100-ft done! You should be able to complete the round of 21 ring dips in 4 sets or less. If this seems unrealistic, perform a rep scheme of 15-12-9.

WARM-UP

3 sets:

225/250-m ski

20 banded pull-aparts

10 scap push-ups

6 Turkish get-ups (3/arm)

1 set:

10 shoulder presses (empty bar)

5 shoulder presses (building in weight)

5 shoulder presses (building in weight)

3 shoulder presses (building in weight)

– Your next weight should be your starting weight.

ACCESSORY – I

For time:

21-15-9:

Strict ring dips

After every round perform a 100-ft sled pull.