Bell House Fitness – Home Gym

11.15.22 (Time)

EQUIPMENT

5 rounds for time:

15 DB deadlifts

12 DB hang power cleans

9 DB push jerks

BODYWEIGHT

5 rounds for time:

15 alternating single-leg squats

12 up-downs to a target (6 in)

9 handstand push-ups

WORKOUT NOTES

6:00-10:00.

Moderate DB load (2×35/50 lb).

Reduce the DB load if needed and/or reduce the volume to 12-9-6.

WARM-UP

3 sets:

:30 unweighted good mornings

:30 superman hold

:30 goblet squats

– No rest between movements.

– Rest 1:00 between sets.

1 set:

8 suitcase DB deadlifts/arm

8 DB deadlifts

6 single-arm DB hang power cleans/arm

6 DB hang power cleans

4 single-arm DB push jerks/arm

4 DB push jerks

2 sets:

5 DB deadlifts

4 DB hang power cleans

3 DB push jerks

– No rest between sets.

ACCESSORY

Post-workout:

EMOM 10:

Min. 1 | :30 hang squat cleans

Min. 2 | :30-:45 handstand hold

STRETCHING

3 sets:

1:00 seated straddle stretch

– Rest :30 between sets.