Lifting – Wed, Jan 4

4
Jan

Lifting – Wed, Jan 4

Bell House Fitness – Lifting

01.04.23

MAIN LIFT

3 sets for load:

2 dip squat snatches

1 hang squat snatch

– Dip is from the hip, and the hang is 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.

Maintain a vertical torso for the dip squat snatches, but lean the torso forward OVER the bar for the hang squat snatch.

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

Rest 3:00 between sets.

For Accessory – I, the halting snatch deadlift involves stopping and holding at the mid-thigh with the shoulders in front of the bar and NEVER standing to full extension. Hold the mid-thigh position for :03. All sets should be heavier than your top set from the Main Lift.

For Accessory – II, use a load for the muscle snatches and rows that can be done unbroken. Build in load if desired.

WARM-UP

3 sets:

12/15-calorie row

5 wall squats

10 behind the neck push presses.

– Use an empty BB and a snatch grip.

1 set:

5 hang snatch pulls

5 overhead squats

5 tall snatches

5 dip squat snatches

5 hang squat snatches

– Use an empty barbell.

3-4 sets:

2 dip squat snatches

1 hang squat snatch

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

ACCESSORY – I

3 sets for load:

5 halting snatch deadlifts

– Build to a heavy set of 5 reps.