Bell House Fitness – Lifting

12.15.22

MAIN LIFT

3 sets:

3 deadlifts

– Building to your heaviest set of 3.

SCORE:LOAD NOTES

Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week!

The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max!

In Accessory – I, find a max height for the box jump. Challenge yourself but of course, keep yourself safe!

WARM-UP

1 set:

2:00 bike

10 inchworms

10 supermen

10 side-plank reaches/side

10 good mornings (empty barbell or training bar)

10 bent-over rows (empty barbell or training bar)

2:00 bike

1 set:

10 deadlifts (empty barbell)

10 deadlifts (30%)

5 deadlifts (40%)

3 deadlifts (50%)

3 deadlifts (60%)

1 deadlift (65%-70%)

ACCESSORY – I

7 sets:

1 box jump