Bell House Fitness – Lifting

MAIN LIFT

MAIN LIFT

3 sets:

2 snatches (80%)

3 sets:

2 snatches (83%)

3 sets:

1 snatch (85%)

SCORE: LOAD NOTES

We are in week 6 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. It’s important to note that as the weeks go on, the weights are going to get heavier and heavier. We want you to try and make the weights but don’t force anything that’s not there if you have a day that you’re not able to make the prescribed lifts. Instead, lower the load slightly and focus on making your movement patterns as best as you possibly can.

Increase the loading on the barbell for both the shoulder presses and front squats this week as well. Last week we build to a heavy 7 reps, this week we’re building to a heavy 5 reps. Although it is only a 2 rep difference, the loading should increase. This likely won’t be a major increase but even a 5-10 lb increase is great.

In Accessory – I, use a moderate load and rest as needed between sets. Focus on pushing your hips and butt back with relatively straight legs to build strength and muscle in your glutes and hamstrings. The snatch grip will also help you build strength in your upper back and grip.

WARM UP

WARM-UP

1 set:

35/50 calorie assault bike

3 sets:

15 wall-facing squats

5 Turkish get-up (5/arm) (light weight)

1 set:

10 high hang snatch pulls

10 paused overhead squats (empty bar)

3 sets:

5 drop snatches (light weight)

1 set:

5 snatches (empty bar)

3 snatches (building in weight)

3 snatches (building in weight)

2 snatches (building in weight)

– Your next weight should be your starting weight.

ACCESSORY – I

4 sets:

8 snatch grip Romanian deadlifts