Bell House Fitness – Lifting

02.01.23

MAIN LIFT

3 sets for load:

7 push presses

2 drop sets:

3 push presses

– Use 90% of your best set of 7.

SCORE:LOAD NOTES

All sets should be unbroken. So if the designated percentage won’t allow this, adjust the loading accordingly.

Today’s goal is around 70% of your last previous 1-rep. If you can do more, go for it!

Drop sets should be clean and crisp.

In Accessory I – Rest as needed and build to your heaviest set of 10.

In Accessory – II, score = total push-ups.

Break up the holds as needed, but complete within the minute.

Scale ring-dip hold by placing a foot on the ground.

WARM-UP

3 sets:

20 jumping jacks

5 push-ups

5 piked push-ups

10 bent-over T-raises

10 standing snow-angel raises

1 set:

10 push presses (empty barbell or training bar)

7 push presses (30%)

7 push presses (40%)

7 push presses (50%)

– Take weight out of a rack.

ACCESSORY – I

3 sets for load:

10 close grip bench presses

ACCESSORY – II

EMOM 15:

Min. 1 | :20 ring-dip hold (top)

Min. 2 | :20 ring-dip hold (bottom)

Min. 3 | :40 max push-ups