Bell House Fitness – Lifting 01.09.23 MAIN LIFT 3 sets for load: 2 pause split jerks 1 split jerk – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES Welcome to Week 2 of this 4-week cycle! The complexes are slightly modified and should allow you to lift slightly heavier this week. 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. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, Build to a heavy set of 3 back squats. Leave 5-10 lbs in the tank, rather than finding a true 3-rep max. For Accessory – II, Start with a moderate load and build to a...
Read more