Lifting – Tue, Nov 1


Lifting – Tue, Nov 1

Bell House Fitness – Lifting



3 sets:

2 cleans (78%)

4 sets:

2 cleans (80%)


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.

In Accessory – I, build to a heavy 6 reps but ensure your movement pattern doesn’t falter. This movement helps increase your power in the pull of the floor for a movement like the clean, snatch, and deadlift.


5:00 row, bike, or ski

3 sets:

12 DB Romanian deadlifts

9 DB front squats

6 box jumps

3 sets:

5 tall cleans (empty bar)

1 set:

5 cleans (empty bar)

3 cleans (building in weight)

2 cleans (building in weight)

2 cleans (building in weight)

– Your next weight should be your starting weight.


5 sets:

6 Pendlay row

– Build to a heavy set of 6.