Bell House Fitness – Lifting

Shoulder Press (MAIN LIFT
3 sets:
7 shoulder presses
– Building to your heaviest set of 7.)

NOTES

We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets heavier, how you move gets more important. Approach each lift with the intent of moving as best as you can, and the weights will feel light as a result.

We’re stepping away from the back squat and bench press and transitioning into the front squat and shoulder press. Both of these movements are sport specific and will help improve other movements within the sport like the clean and jerk.

Take your time building to your first set of shoulder presses, but don’t overdo the warm-up sets. In the warm-up, we have you performing sets of 5 and 3 so that you don’t fatigue your shoulders before you start. The focus of the warm-up sets should be on perfecting your movement patterns and getting the shoulders prepared, not exhausted.

In Accessory – I, complete all 25 supinated grip pull-ups and then move on to the strict ring dips. Think of this as for quality, not time. Perform sustainable sets across the board and rest as needed between sets. If you need a band for either movement, find one that allows you to do at least 5 reps at a time.

WARM-UP

2 sets:

1:00 jumping jacks

20 alternating shoulder taps

2 sets:

30 hand stand hold (against the wall)

:30 rest

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

Accumulate:

25 supinated grip strict chest-to-bar pull-ups

50 strict ring dips