Lifting – Sat, Oct 8

7
Oct

Lifting – Sat, Oct 8

Bell House Fitness – Lifting

Bench Press (MAIN LIFT
3 sets:
7 bench presses
– Building to your heaviest set of 7.

)

NOTES

We are in our fourth and 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.

Build to your heaviest set of 7 unbroken reps today. Take ample time to warm up and build to your starting weight. This should be around 75% of your 1-rep max.

If available, be sure to have someone spotting you or at least keeping an eye on you.

In Accessory – I, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements. Rest as needed between sets.

WARM-UP

1 set:

400-m run

10 up-downs to a target

100-ft bear crawl

10 push-ups

100 mountain climbers

10 burpees to a target

1:00 band pull-aparts

1 set:

10 bench presses (empty barbell or training bar)

5 bench presses (add 10-45 lb to each side)

5 bench presses (add 10-45 lb to each side)

5 bench presses (add 10-45 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

Every 3:00 for 9:00:

For time:

10 single-arm DB high pulls/arm

10 feet-elevated ring rows