Bell House Fitness – Home Gym

10.27.22 (No Measure)

EQUIPMENT

5 sets for quality:

3 DB overhead squats/arm

– Rest :30 between arms.

3 sets for reps:

1:30 alternating DB power snatches

– Rest 1:30 between sets.

Once, for time:

30 alternating DB squat snatches

BODYWEIGHT

EMOM 20:

Min. 1 | :30-:45 plank hold

Min. 2 | :30 PVC overhead squats

Min. 3 | :30 wall walks

Min. 4 | 3 standing broad jumps

WORKOUT NOTES

Quality squat mechanics on the overhead squats, 30+ reps on the DB snatches, and less than 5:00 on the squat snatches.

Moderate DB load (35/50 lb).

Squat to a target for the overhead squats, reduce the DB loading or go from the hang for the power snatches, reduce loading and volume to 20 reps for the squat snatches.

WARM-UP

2 sets:

50 jumping jacks

:30 Samson stretch/side

15 hollow rocks

15 supermen

15 push-ups

3 wall squats w/ a :05 hold at the bottom

15 PVC overhead squats

2 sets:

1:00 DB overhead squat practice

– Rest :15

:45 DB snatch practice

– Rest :30

1:00 DB squat snatch practice

– Rest 1:00

ACCESSORY

5 sets:

5 SOTS presses

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves