Bell House Fitness – Lifting 02.22.23 MAIN LIFT 5 sets for load: 1 push press 3 drop sets: 2 push presses – Use 70% of your best single. SCORE:LOAD NOTES This is the final week of this 4-week cycle. Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day. This may be a new PR. Drop sets should be clean and crisp. In Accessory – I, rest as needed and build to your heaviest set of 10. Start light and focus on positioning. Use a PVC pipe or empty barbell if necessary. In Accessory – II, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements. Rest...Read more

Bell House Fitness – CrossFit 02.21.23 (Time) RX 3 rounds for time: 400-m run 80 double-unders 40 walking lunges MOD 1 3 rounds for time: 400-m run 1:30 double-unders 40 walking lunges MOD 2 3 rounds for time: 200-m run 80 single-unders 20 walking lunges SKILL WORK Post-workout: 3 sets: 100-ft. single-DB overhead walk/arm (35/50 lb)Read more

Bell House Fitness – Home Gym 02.21.23 (Time) EQUIPMENT 3 rounds for time: 400-m run 80 double-unders 40 walking lunges SCORE:TOTAL TIME BODYWEIGHT Same as equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Leg-heavy bodyweight workout. Reduce double-unders to 40 reps or 1:30 of work and reduce lunges to 30 or 20 reps. WARM-UP 5 sets; :30 jog (slow) :30 run (moderate) – Increase the pace with each set. 2 sets: :30 double-unders :30 walking lunge steps – Rest as needed between sets. ACCESSORY Post-workout: 3 sets: 100-ft. single-DB overhead walk/arm STRETCHING 2 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/legRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Lifting 02.20.23 MAIN LIFT 5 sets for load: 1 deadlift Tempo sets: 3 deadlifts – :05 on the way up and :05 on the return. – Use around 60-65% of your latest 1-rep max. SCORE:LOAD NOTES This is the final week of this 4-week cycle. Build up to 80-90% of your 1-rep-max deadlift and then take five attempts to find a heavy single for the day. This may be a new PR. Try to increase the loading of the tempo sets from last week’s sets. In Accessory – I, rest as needed and build to your heaviest set 4. In Accessory – II, go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least...Read more