Bell House Fitness – Lifting

03.08.23 (No Measure)

MAIN LIFT

5 sets for load:

5 bench presses

– Rest 2:00-3:00 between sets.

SCORE:LOAD NOTES

In week 2 of this 4-week cycle, we build to a 5-rep-max bench press.

Begin your working sets around 70-80% of your 1-rep-max bench press and find a 5-rep-max.

In Accessory – I, add 10-15 lbs from last week and perform all sets at the same load. All reps must be unbroken.

In Accessory – II, build to 5:00 of time with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10:00 total.

WARM-UP

3 sets:

10 PVC pass throughs

10 kip swings

10 push-ups

:30 band pull-a-parts

1 set:

:45 lacrosse-ball pec mash/side

:45 lacrosse-ball tricep mash/side

EMOM 3:

10 bench presses

– Use a light load/empty barbell.

3-5 sets:

5 bench presses (building)

– Build in load to your first working set.

ACCESSORY – I

5 sets for load:

7 hang power cleans

– Rest 2:00-3:00 between sets.

– All sets across.

ACCESSORY – II

Accumulate:

5:00 sandbag bear hug (70/100 lb)

– Rest as needed.