03.03.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

10 groiners

7 wall squats w/ a :01 hold at the bottom

10 Samson lunges

5 wall squats w/ a :02 hold at the bottom

10 lateral lunges

3 wall squats w/ a :03 hold at the bottom

2 sets:

3 left-arm DB presses

3 left-arm DB windmills

3 left-arm DB overhead squats

3 right-arm DB presses

3 right-arm DB windmills

3 right-arm DB overhead squats

ACCESSORY

Pre-workout:

4 sets:

5 Sots presses

– Use PVC or similar.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm

Metcon (AMRAP – Reps)

EQUIPMENT

On a 13:00 clock:

0:00-3:00

Max DB snatch

– Rest 2:00

5:00-8:00

Max DB hang split snatch

– Rest 2:00

10:00-13:00

Max DB squat snatch

BODYWEIGHT

On a 13:00 clock:

0:00-3:00

Max weighted ground-to-overhead

– Rest 2:00

5:00-8:00

Max jumps to target

– Rest 2:00

10:00-13:00

Max weighted overhead lunge

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