Lifting – Tue, Oct 4

3
Oct

Lifting – Tue, Oct 4

Bell House Fitness – Lifting

10.04.22 (No Measure)

MAIN LIFT

3 sets:

3 cleans (65%)

4 sets:

3 cleans (70%)

  NOTES

Today kicks off our fourth and final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!

We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.

Base the percentages on a recent 1-rep max.

There are 7 total sets. The reps do not have to be touch and go, however, you should not spend more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself.

These lifts may be performed as a squat or power variation.

The first three sets should be 65% and the last four sets at 70% of your 1-rep max.

In Accessory – I, use 80+% for the clean pulls and focus on speed through the middle of the lift.

Refer to the video demo for the seated box jumps. Increase the height of the box as you wish. This movement is meant to focus on explosiveness.

Seated box jump

WARM-UP

2 sets:

5 clean deadlifts to mid-thigh (empty barbell or training bar)

5 clean pulls

5 muscle cleans

5 front squats

5 hang cleans

5 cleans

1 set:

5 cleans (20%)

3 cleans (30%)

3 cleans (40%)

3 cleans (50%)

3 cleans (60%)

ACCESSORY – I

7 sets for load and height:

3 clean pulls

5 seated box jumps