Bell House Fitness – Lifting
09.14.22
MAIN LIFT
EMOM 12:
Min 1-4 | 2 power snatches (70%)
Min 5-8 | 2 power snatches (73%)
Min 9-12 | 2 power snatches (75%)
NOTES
Welcome to week eleven of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch.
The pull off the floor is going to seem to take forever. Be patient with your first pull, and allow the bar to get as high on the thighs as possible. Then, be aggressive with the second and third pulls.
The 2 reps should be touch and go as fast as possible while maintaining solid technique.
Base the percentages off of your 1-rep max.
Rest with your remaining time in the minute.
Accessory – l: Increase load across as many sets as possible for each lift.
Sots press
WARM-UP
2 sets:
1:00 ski
1:00 row
:30 side plank hold/side
EMOM 6:
3-5 seated box jumps
– Increase height each minute.
1 set:
5 hang muscle snatches (empty barbell or training bar)
5 tall power snatches
5 high hang power snatches
5 power snatches
4 sets:
2 power snatches
– Increasing load.
ACCESSORY –
5 sets for separate loads:
5 Sots presses
10 wide-grip bent-over rows