Bell House Fitness – Lifting

12.13.22 (No Measure)

MAIN LIFT

3 sets:

3 overhead squats

– 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, perform an L-sit for as long as possible. Rest as needed between the two sets. If you can’t perform a full L-sit for more than :20, perform a single leg tuck or a full tuck.

WARM-UP

1 set:

1:00 foam roll upper back

1:00 foam roll lats (each side)

2 sets:

1:00 jump rope

20 spiderman stretch (10/side)

10 counterbalance squats

5 wall-facing squats

1 set:

10 overhead squats (empty bar)

10 overhead squats (25%)

8 overhead squats (35%)

5 overhead squats (45%)

3 overhead squats (55%)

3 overhead squats (65%)

ACCESSORY – I

2 sets:

Max L-sit hold