08.08.22

7
Aug

08.08.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WORKOUT NOTES

5-10 snatches, 5-15 v-ups, and 5+ overhead squats each interval.

Use a moderate or heavy loading for the DB (35/50 lb or higher)

Scale the snatches to a DB hang snatch, the v-ups to tuck-ups or hollow rocks, and the OHS to DB overhead lunges.

WARM-UP

1 set:

10 inchworm + push-up

20 alternating plank reaches

30 air squats

20 alternating spiderman stretch

10 wall squats

– Perform 30 mountain climbers between movements.

1 set:

3-5 left-arm DB snatches

3-5 left-arm DB overhead squats

5 v-ups

3-5 right-arm DB snatches

3-5 right-arm DB overhead squats

5 v-ups

ACCESSORY

5 sets:

8 sumo-stance DB deadlifts

– Use two dumbbells

STRETCHING

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side

Metcon (AMRAP – Reps)

EQUIPMENT

5 rounds for reps:

:20 on/:10 off:

Left-arm DB snatch

V-ups

Left-arm DB overhead squat

Right-arm DB snatch

V-ups

Left-arm DB overhead squat

BODYWEIGHT

5 rounds for reps:

:20 on/:10 off:

Strict handstand push-ups

V-ups

PVC overhead squats

Handstand shoulder taps

V-ups

PVC overhead squats