Bell House Fitness – Lifting 09.16.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power cleans (70%) Min 5-8 | 2 power cleans (73%) Min 9-12 | 2 power cleans (75%)   NOTES Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch. The pull off the floor for the power clean is going to seem to take forever. Be patient with your first pull and allow the bar to get as high on the thighs as possible. Then, be aggressive with the second and third pulls. The 2 reps should be touch and go as fast as possible while maintaining solid technique. Base the percentages off of your 1-rep max. Rest with the remaining time in the minute. In Accessory – I, use 80+% for...Read more

Bell House Fitness – Home Gym 09.16.22 (Time) EQUIPMENT For time: 50 v-ups 400-m run 30 DB deadlifts 20 DB hang power cleans 10 DB push presses BODYWEIGHT For time: 50 v-ups 400-m run 30 weighted deadlifts 20 weighted power cleans 10 weighted shoulder-to-overhead reps WORKOUT NOTES 12:00 or less. Light-to-moderate DB loading (35/50 lbs). Reduce reps to 40 v-ups, 24 deadlifts, 16 hang power cleans, and 8n push presses. ACCESSORY Accumulate: 20 DB Turkish get-ups STRETCHING 3 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/leg :30 sit and reach (straddle)Read more

Bell House Fitness – CrossFit 09.16.22 (Time) RX For time: 50 toes-to-bar 400-m run 30 DB deadlifts (35/50 lb) 20 DB hang power cleans 10 DB push presses MOD 1 For time: 50 toes-to-bar 400-m run 30 DB deadlifts (25/35 lb) 20 DB hang power cleans 10 DB push presses MOD 2 For time: 50 knee raises 400-m run 30 DB deadlifts (15/25 lb) 20 DB hang power cleans 10 DB push presses SKILL WORK Post-workout: Accumulate with a partner: 40 DB Turkish get-ups Strict Pulling Program 0-4 Pull Ups: 3 sets of max effort lock off pull ups (banded or bodyweight) If can not hold chin above the bar, hold at the top of a ring row for as long as you can in the most horizontal position that you can. Rest 2:00 between each set 5 or More Pull Ups: 3 sets of max effort lock off pull...Read more

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Bell House Fitness – Home Gym 09.15.22 (AMRAP – Reps) EQUIPMENT AMRAP 12: Run 2,000-m Max-rep DB front squats BODYWEIGHT AMRAP 12: Run 2,000-m Max-rep weighted squats WORKOUT NOTES Finish the run by 9:00 and complete 20+ front squats. As heavy as possible on DB loading (50/70 lbs). Reduce run volume to finish by 9:00, reduce DB load as needed. WARM-UP 2 sets: 10 cossack squats 10 samson stretch lunges 2:30 run – Run 1:15 out and then turn around. EMOM 5: 2 wall squats – Hold the bottom for :03-:05. 2 sets: 200-m sprint :20 DB squats. – Rest 1:00-2:00 between sets. ACCESSORY 8 sets: :20 air squats – Rest :10 STRETCHING 2 sets: :30 pigeon stretch/leg :30 couch stretch/legRead more