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

…

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