Lifting – Wed, Jan 25

25
Jan

Lifting – Wed, Jan 25

Bell House Fitness – Lifting

01.25.23

MAIN LIFT

On a 20:00 clock:

Build to a 1-rep max hang squat snatch

  NOTES

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

Build up to 70-80% of your 1-rep-max hang squat snatch and then take as many attempts as needed to find a heavy single for the day.

If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.

Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.

In Accessory I – Rest 2:00-3:00 between sets. Focus on pushing the heels down through the ground through the entire rep. Use straps if desired.

WARM-UP

3 sets:

1:00 row

1:00 ski

:30 stretch in the bottom of a squat.

1 set:

5 hang muscle snatches

5 behind the neck push jerks

5 dip power snatches

5 hang power snatches

5 overhead squats

5 hang squat snatches

– Use an empty barbell.

EMOM 9:

1 hang power snatch + 1 hang squat snatch (20-50%)

– Add load once every 3 minutes.

3-4 sets:

1 hang squat snatch

– Build in load to 70-80%.

ACCESSORY – I

5 sets for load:

5 hang snatch pulls

– Build to a 5-rep-max.