08.12.22

11
Aug

08.12.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WORKOUT NOTES

10:00-15:00.

Moderate DB load (35/50 lb).

Use a lighter DB if necessary and scale the snatches to from-the-hand, the OHS to DB overhead lunges, and the height of the jumps.

WARM-UP

2 sets:

1:00 jog or jump rope

10-15 supermen

10-15 tuck-ups

10-15 DB bent over rows

10-15 hand-release push-ups

10-15 PVC overhead squats

1 set:

3 DB deadlift/side

3 DB press/side

3 DB hang snatches/side

3 single-arm DB snatches/side

3 DB overhead squats/side

5 jumps to, or over, an object

2 sets:

3 single-arm DB snatches/arm

3 DB overhead squats

3 jumps to, or over, an object

– Complete both sets back-to-back & AFAP.

ACCESSORY

5 sets:

2 DB strict press/arm

2 DB push press/arm

2 DB push jerk/arm

STRETCHING

2 sets:

1:00 foam roll lower back

1:00 foam roll quads

Metcon (Time)

EQUIPMENT

6 rounds for time:

6 single-arm DB snatches/arm

9 DB overhead squats

12 jumps to, or over, an object

BODYWEIGHT

6 rounds for time:

6 weight ground-to-overhead

9 weighted squats

12 jumps to, or over, an object