Lifting – Wed, Feb 22

Bell House Fitness – Lifting



5 sets for load:

1 push press

3 drop sets:

2 push presses

– Use 70% of your best single.


This is the final week of this 4-week cycle.

Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day. This may be a new PR.

Drop sets should be clean and crisp.

In Accessory – I, rest as needed and build to your heaviest set of 10. Start light and focus on positioning. Use a PVC pipe or empty barbell if necessary.

In Accessory – II, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements. Rest as needed between sets.


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)

5 push presses (30%)

3 push presses (40%)

3 push presses (50%)

1 push press (60%)

1 push press (70%)

1 push press (80%)

– Take weight out of a rack.


3 sets for load:

5 Sots presses


Every 3:00 for 9:00:

For time:

10 single-arm DB high pulls/arm

10 feet-elevated ring rows