Bell House Fitness – Lifting

01.18.23

MAIN LIFT

3 sets for load:

3 hang squat snatches

– Build to a 3-rep max.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

  NOTES

For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat snatch. Build to a 3-rep max.

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

Rest 3:00 between sets.

For Accessory – I, deload your bar after the main lift and build to 70-80% of your best snatch balance for your first set.

For Accessory – II, scale the load to be able to complete 10+ reps/set.

WARM-UP

1 set:

3:00 row

3:00 ski

2 sets:

5 deadlifts to mid-thigh

5 deadlift-shrugs

5 muscle-snatches

5 overhead squats

5 hang squat snatches

5 squat snatches

– Use a PVC on the first set and an empty barbell on the second.

4-5 sets:

3 hang squat snatches

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

ACCESSORY – I

3 sets for load:

1 snatch balance

2 overhead squats

– Build to a heavy set of the complex.

ACCESSORY – II

For completion:

50 bent-over rows (95/135 lbs)

– Rest as needed.