Bell House Fitness – Lifting

08.16.22

MAIN LIFT

Every 2:00 x 5 sets:

10 deadlifts (60%)

– Perform reps unbroken and AFAP.

SCORE: LOAD NOTES

This is the 7th week in our 3rd cycle of the year.

Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed!

Perform 5 sets of 10 deadlifts at 60%. The loads should be lighter, so the goal is to move them as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses.

In Accessory – I, use the heaviest pair of KBs possible with which you can perform the entire 1:00 hold unbroken. This should be challenging, but manageable.

* On the sumo-stance good mornings, use an empty barbell on the first set. Then, you may add weight as long as the reps stay unbroken and snappy.

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 or training bar)

10 deadlifts (30%)

10 deadlifts (40%)

5 deadlifts (50%)

5 deadlifts (60%)

ACCESSORY – I

4 sets for load:

1:00 KB front-rack hold

15 sumo-stance good mornings