Lifting – Wed, Dec 28

28
Dec

Lifting – Wed, Dec 28

Bell House Fitness – Lifting

12.28.22

MAIN LIFT

Every 1:30 for 10 sets:

1 pause overhead squat

– Hold the bottom of the squat for :10.

SCORE:LOAD NOTES

Start between 30-40% of your 1-rep max overhead squat.

Add load only if you feel strong and stable, but do not exceed 70% of your 1-rep max.

Ensure that weight remains in the heels and the knees are over the toes while in the bottom of the squat.

For Accessory – I, use a light load and sprint through all 4 movements as fast as possible. All movements should be unbroken, but the final 5 reps of each should start to feel challenging.

WARM-UP

3 sets:

20 jumping jacks

10 alternating scorpion stretches

10 alt. KB plank pull throughs

10 push-ups

1 set:

10 alternating spiderman stretches

:30 elbow instep/leg

:30 goblet squat hold

:30 PVC overhead squat hold

10 PVC overhead squats

3 sets:

2 overhead squats (building)

– Hold the bottom of the squat for :10.

ACCESSORY – I

2 sets:

20 snatch grip bent over rows

20 RDLs (fast)

20 supinated grip bent over rows

1:00 air squat hold

– Rest 3:00 between sets.