1.17.22
Bell House Fitness – Home Gym
Warm-up (No Measure)
WARM-UP
5 sets:
Set 1 | 1:00 toe-touches
Set 2 | 1:00 shoulder taps
Set 3 | 1:00 alternating plank reach-throughs
Set 4 | 1:00 DB renegade rows
Set 5 | 1:00 DB RDLs
– Rest :30 between sets.
– Start each set with a 50-m run.
then …
3 sets:
Set 1 | 2 deadlifts + 2 hang power cleans
Set 2 | 3 deadlifts + 3 hang power cleans
Set 3 | 4 deadlifts + 4 hang power cleans
ACCESSORY
Pre-workout:
EMOM 6:
6 DB power cleans
STRETCHING
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach
Metcon (AMRAP – Rounds and Reps)
EQUIPMENT
AMRAP 15:
1 deadlift
1 hang power clean
50-m run
2 deadlifts
2 hang power cleans
100-m run
3 deadlifts
3 hang power cleans
…
BODYWEIGHT
AMRAP 15:
1 jump for height
1 deadlift
50-m run
2 jumps for height
2 deadlifts
100-m run
3 jumps for height
3 deadlifts
…