Bell House Fitness – Home Gym

01.17.23 (5 Rounds for reps)

EQUIPMENT

On a 1:30 clock x 5 sets:

15 v-ups

12 DB deadlifts

Max unbroken DB hang power cleans

– Rest 1:00 between sets

– Use two DBs.

BODYWEIGHT

On a 1:30 clock x 5 sets:

15 v-ups

12 jumping lunges

Max distance walking lunges

– Rest 1:00 between sets.

WORKOUT NOTES

Start the hang power cleans by 1:00.

Moderate DB load (35/50 lb).

Reduce the v-up and deadlift volume to 10-12 and 8-10 as needed. Scale the v-up to a tuck-up and reduce DB load as needed.

WARM-UP

3 sets:

:30 jump rope

20 mountain climbers

5 single-leg toe touches/leg

10 jumping squats

3 sets:

8-12 v-ups

7-10 DB deadlifts

5-10 DB hang power cleans

– Rest 1:00 between sets.

– Increase pace with each set.

ACCESSORY

Pre-workout:

EMOM 8:

3-5 DB hang squat cleans

STRETCHING

2 sets:

:30 alternating scorpion stretch

:30 forearm stretch/side