Home Gym – Mon, Nov 21

21
Nov

Home Gym – Mon, Nov 21

Bell House Fitness – Home Gym

11.21.22 (Time)

EQUIPMENT

For time:

50 double-DB clean and jerks

or

For time:

50 single-DB squat snatches

BODYWEIGHT

For time:

30 inverted burpees

or

For time:

30 wall walks

WORKOUT NOTES

5:00-10:00.

Moderate DB loading (35/50 lb), but with more complex movements.

Scale to a single DB for the clean and jerks or a power snatch + overhead lunge for the squat snatches.

Compare to Aug 17, 2022.

WARM-UP

EMOM 8:

Min. 1 | :45 inchworm + 1 push-ups

Min. 2 | :45 alternating single-arm DB cleans

Min. 3 | :45 single-arm DB overhead lunges

Min. 4 | :45 plank hold

– Use the left arm for minute 3 in the first round and the right arm in the second.

2 sets:

3 DB cleans

3 DB jerks

3 DB clean and jerks

– Rest :10-:20

2 DB snatches/side

2 DB overhead squats/side

2 DB squat snatches/side

– Rest 1:00.

:30 max reps of:

Double-DB clean and jerks

or

DB squat snatches

ACCESSORY

Post-workout:

3 sets:

20 weighted sit-ups

20 seated leg lifts

STRETCHING

3 sets:

:30 reach, roll, and lift

20 prone snow angel “T lifts”