Lifting – Wed, Jan 11

11
Jan

Lifting – Wed, Jan 11

Bell House Fitness – Lifting

01.11.23

MAIN LIFT

3 sets for load:

1 snatch high pull

1 hang power snatch

1 hang squat snatch

– All reps from above the knee.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

  NOTES

For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.

Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

Rest 3:00 between sets.

For Accessory – I, build to a heavy set of 5 hang snatch pulls. All sets should be heavier than the top set of your Main Lift.

For Accessory – II, complete all hip extensions before advancing to the RDLs. Rest as little as possible.

WARM-UP

EMOM 8:

Min. 1 | :45 ski

Min. 2 | 3 wall squats

1 set:

5-8 hang snatch high pulls

5-8 hang muscle snatches

5-8 behind-the-neck push jerks

5-8 overhead squats

5-8 hang power snatches

5-8 hang squat snatches

– Use an empty barbell.

3-4 sets:

1 snatch high pull

1 hang power snatch

1 hang squat snatch

– Build in load to just under your first working set.

ACCESSORY – I

3 sets for load:

5 hang snatch pulls

– Build to a heavy set of 5 reps.

ACCESSORY – II

For completion:

75 GHD hip extensions

75 DB RDLs (35/50 lb)