Lifting – Wed, Mar 1

Bell House Fitness – Lifting



5 sets for load:

5 pause bench presses

– Pause for :01 with the bar touching the body.

– Rest 2:00-3:00 between sets.


Perform 5 moderate-to-heavy sets (70% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.

The bar should contact closer to the sternum/ribs than the collarbone for the pause.

In Accessory – I, perform all 5 sets at the same load. This will be the first week of 4 where 5-15 lb is added each week. Start light and keep it crisp!

In Accessory – II, complete the work in the prescribed order while resting as needed. Scale the sit-up ROM and the load of the KB as needed.


3 sets:

50-ft bear crawl

50-ft backward bear crawl

20 banded standing rows

10 push-ups

1 set:

1:00 banded pull-a-parts

10 alternating scorpion stretches

3-4 sets:

3-5 pause bench presses

– Build to your first working set (70%).


5 sets for load:

7 hang power cleans

– Rest 2:00-3:00 between sets.

– All sets across.


For completion:

50 GHD sit-ups

200-m KB front rack carry

50 GHD sit-ups

– Athlete chooses the load.