Bell House Fitness – Lifting 03.13.23 MAIN LIFT 5 sets for load: 1 snatch balance 1 overhead squat – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 3 of this 4-week cycle, we build to a heavy complex. Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load. Sets this...Read More

Bell House Fitness – Home Gym 03.13.23 (Time) EQUIPMENT For time: 21-18-15-12-9-6-3: DB squats DB-facing burpees SCORE:TOTAL TIME BODYWEIGHT Same as the equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Moderate load DBs (35/50 lb). Reduce DB loading, scale to using just 1 DB, and/or reduce the volume to 18-15-12-9-6 to maintain the stimulus. WARM-UP 1...Read More

Bell House Fitness – CrossFit 03.13.23 (Time) RX For time: 21-18-15-12-9-6-3: DB squats (35/50 lb) DB-facing burpees – Use two DBs. MOD 1 For time: 21-18-15-12-9-6-3: DB squats (20/35 lb) DB-facing burpees MOD 2 For time: 21-15-9-6-3: DB squats (10/15 lb) DB-facing burpees SKILL WORK Post-workout: 8 sets for reps: :20 DB shoulder-to-overheads – Rest...Read More