Bell House Fitness – Lifting

MAIN LIFT

MAIN LIFT

3 sets:

2 cleans (80%)

3 sets:

2 cleans (83%)

3 sets:

1 clean (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, perform all 5 sets at 105% of your 1-rep max. The clean lift-off is performed by picking the barbell up off the floor to right below your knee and then back down to the floor. The intent behind this movement is to ensure that your hips and chest rise at the same time so you can build strength in that position. Typically as loads get heavier, the hips may rise too soon. By using this movement we can train your body not to for when it’s time to hit a new PR!

WARM UP

WARM-UP

1 set:

400/500-m row

20 air squats

2 sets:

400/500-m row

15 goblet squats (light weight)

1 set:

10 clean grip Romanian deadlift (empty bar)

10 hang muscle clean

10 front squats

3 sets:

5 tall cleans (light weight)

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.

ACCESSORY – I

5 sets:

3 clean lift-offs

– Perform all 5 sets at 105% of your 1-rep max.