Bell House Fitness – Lifting

Front Squat (MAIN LIFT
3 sets:
7 front squats
– 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 front squats, 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 legs before you start. The focus of the warm-up sets should be on perfecting your movement patterns and getting the legs prepared, not exhausted.

In Accessory – I, perform this movement with a pair of KBs in the front-rack position. Your fist should be tucked right underneath your chin. The focus is on improving your single-leg strength and your front-rack position. Use the same load for all 4 sets.

WARM-UP

1 set:

400-m run

4 sets:

10 counter-balance squats (10 lb)

10 front-rack elbow rotations (10/side)

30 double-unders

1 set:

10 front squats (empty bar)

5 front squats (building in weight)

5 front squats (building in weight)

3 front squats (building in weight)

– Your next weight should be your starting weight.

ACCESSORY – I

4 sets:

6 front rack KB Bulgarian split squats/leg