Bell House Fitness – Lifting

12.21.22

MAIN LIFT

3 sets:

1 overhead squat

– Build to a 1-rep max. NOTES

Welcome to the final week of this lifting cycle!

Today, build to a heavy set of 2 or three overhead squats and then take 3 more heavy singles to build to a 1-rep max.

If you fail a rep, you may take another attempt at the same weight.

If you fail the same load twice, stop there for the day.

Rest 3:00 between sets.

In Accessory – I, set up a box that places the hip parallel when seated. Perform one rep each minute and build to a max-height jump.

WARM-UP

1 set:

1:00 ski

10 PVC pass throughs

10 wall squats

1 set:

1:00 ski

10 PVC pass throughs

10 PVC overhead squats

– Pause at the bottom of the OHS for one second.

1 set:

5 pause overhead squats (empty bar)

5 pause overhead squats (light)

3 pause overhead squats (light-to-moderate)

2-3 overhead squats (moderate)

2-3 overhead squats (moderate-to-heavy)

ACCESSORY – I

EMOM 10:

1 seated box jump

– Build to a max-height jump.