Bell House Fitness – Home Gym

12.19.22 (Time)

EQUIPMENT

For time:

150-ft DB walking lunges

50 alternating DB hang snatches

150-ft DB walking lunges

50 single-arm DB hang power cleans

150-ft DB walking lunges

50 lateral hops over DB

150-ft DB walking lunges

50 single-arm DB deadlifts

– Use a single DB for all weighted movements.

BODYWEIGHT

For time:

150-ft weighted walking lunges

50 weighted ground-to-overhead

150-ft weighted walking lunges

50 weighted ground-to-shoulders

150-ft weighted walking lunges

50 lateral hops over an object

150-ft weighted walking lunges

50 suitcase deadlifts

– Use any weighted object that can safely be moved for this workout.

WORKOUT NOTES

10:00-15:00.

Light-to-moderate DB (35-50 lb). Use one DB.

Reduce DB load if possible, reduce lunge distance to 100 ft or perform unweighted lunges, and reduce overall volume to 30 reps of each movement.

WARM-UP

3 sets:

:20 walking lunge steps

:20 unweighted good mornings

:20 pike handstand shoulder taps

:20 up-downs

– Rest :10 between sets.

1 set:

50-ft DB walking lunge

10 alternating DB hang snatches

10 single-arm DB hang power cleans

10 lateral hops over DB

10 single-arm DB deadlifts

– Rest as needed between movements.

ACCESSORY

Post-workout:

2 sets, each for time:

50 sit-ups

– Rest 3:00 between sets.

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves