Bell House Fitness – Lifting

09.06.22

MAIN LIFT

Every 1:15 x 10 sets:

3 box squats (75%)

  NOTES

This is the second week of our final four-week mini-cycle. Focus on speed and stamina with each box squat. If the weight is too heavy to move quickly for all three reps, reduce it.

Rest with your remaining time in the minute.

The target should be placed just above parallel. Use a solid box or a bench.

Base the percentage off of your 1-rep max.

In Accessory – I, use the heaviest pair of DBs possible to complete the DB step-ups, and increase load across each set.

* Use a barbell for the reverse lunges, and increase load as needed.

WARM-UP

3 sets:

1:00 bike, row, skierg, or run

10 alternating spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 box squats (empty barbell or training bar)

5 box squats (add 10-45 lb to each side)

5 box squats (add 10-45 lb to each side)

3 box squats (add 10-45 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.

ACCESSORY – I

5 sets for load:

10 alternating DB step-ups (20/24 in)

10 alternating reverse lunges