Bell House Fitness – Home Gym

02.02.23 (Time)

EQUIPMENT

5 rounds for time with a partner:

30 alternating DB snatches

30 object jump overs (knee height)

– Split work as needed.

SCORE:TOTAL TIME

BODYWEIGHT

5 rounds for time with a partner:

30 alternating DB snatches

30 object jump overs (knee height)

– Split work as needed.

SCORE:TOTAL TIME

WORKOUT NOTES

8:00-15:00.

Heavy DB load (50/70 lb).

Reduce DB load, but keep it heavier than what is typically used. Scale the height of the jump-overs to as low as just a few inches if necessary.

WARM-UP

2 sets:

10 DB RDLs

10 over-the-fences

20 lateral hops over a DB

1 set/arm:

5 DB deadlifts

5 DB cleans

5 DB push presses

5 DB snatches

2 sets with a partner:

8 alternating DB snatches

8 box jump overs

– Each partner completes a full set, twice.

ACCESSORY

Post-workout:

Accumulate with a partner:

100 DB renegade rows

– “Resting” partner holds the hollow position.

– Switch as needed.

STRETCHING

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side