Bell House Fitness – Home Gym

12.13.22 (Weight)

EQUIPMENT

For load:

12 DB squat cleans

25-ft handstand walk

12 DB squat cleans

50-ft handstand walk

12 DB squat cleans

75-ft handstand walk

12 DB squat cleans

100-ft handstand walk

12 DB squat cleans

BODYWEIGHT

For load:

24 weighted squats

25-ft handstand walk

24 weighted squats

50-ft handstand walk

24 weighted squats

75-ft handstand walk

24 weighted squats

100-ft handstand walk

24 weighted squats   WORKOUT NOTES

8:00-13:00.

Moderate DB load (35/50 lb). Use two DBs.

Reduce DB load, use only one DB, reduce HS walk distance, or substitute with 20-30-40-50 handstand or feet-elevated shoulder taps.

WARM-UP

2 sets:

10 knee push-ups

10 DB deadlifts

20 single-DB plank pull throughs

20 handstand shoulder taps

:30 supermen

1 set:

5 DB power cleans

5 DB front squats

5 DB squat cleans

3:00 handstand walk practice/attempts

2 sets:

5 DB squat cleans

25-ft handstand walk

– No rest between sets.

ACCESSORY

Post-workout:

For time:

Max DB farmers carry hold

STRETCHING

3 sets:

:30 couch stretch/side

:30 foam roll lower back

:30 foam roll lats/side