Bell House Fitness – Lifting

08.31.22

MAIN LIFT

Every 1:00 x 12 sets:

3 shoulder presses (70%)

  NOTES

This week begins our final four-week mini-cycle. For the next four weeks, we will focus on speed and stamina with the shoulder press and the box squat.

Rest with your remaining time in the minute.

Base the percentage off of your 1-rep max.

In Accessory – I, you’re performing max repetitions at each pull-up variation. This means you should try to accumulate as many reps as possible each time, not hold on for a max set. A rough goal should be 10+ reps at each movement. Use a band if needed.

In Accessory – II, perform as many ring push-ups as possible. Once you break, perform 10 DB bent over rows. Leave around 3 reps in the tank each time, rather than going to failure. The DB weight should be something that can be performed unbroken each time.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 PVC pass-throughs

10 ATY raises (with small DB or plates)

10 push-up to down dogs

10 PVC strict presses

1 set:

10 shoulder presses (empty barbell or training bar)

5 shoulder presses (add 10-25 lb to each side)

5 shoulder presses (add 10-25 lb to each side)

3 shoulder presses (add 10-25 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

For reps:

1:00 strict pull-ups

1:00 rest

1:00 chin-ups

1:00 rest

1:00 switch grip pull-ups

1:00 rest

1:00 switch grip pull-ups

ACCESSORY – II

Accumulate:

100 ring push-ups

– Every time you break, perform 10 DB bent over rows (20/35 lb)