Lifting – Sat, Oct 15

Bell House Fitness – Lifting



3 sets:

3 cleans (70%)

3 sets:

3 cleans (75%)


We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!

We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.

Base the percentages on a recent 1-rep max.

6 total sets. The reps do not have to be touch and go but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself.

These lifts may be performed as a squat or power variation.

The first three sets should be 70% and the last three sets 75% of your 1-rep max.

In Accessory I, use a heavier weight than you used for the main lift and focus on speed through the middle of the lift.

Use a light weight on your first set of high hang cleans to dial in the technique. Then add weight as you feel comfortable.


2 sets:

5 clean deadlifts to mid-thigh (empty barbell or training bar)

5 clean pulls

5 muscle cleans

5 front squats

5 hang cleans

5 cleans

1 set:

5 cleans (20%)

3 cleans (40%)

3 cleans (50%)

2 cleans (60%)

1 clean (70%)


5 sets for load:

3 clean pulls

3 high hang cleans