Bell House Fitness – Lifting 12.26.22 MAIN LIFT 10-8-6-4-2-4-6-8-10 reps for load: DB Bench Presses – Rest 2:00 between sets. SCORE:LOAD NOTES This is a deload week after last week’s heavy singles and before the start of a new cycle for the new year. Build to a heavy set for each respective rep scheme, increasing load as the reps descend and then decreasing load as the reps increase again. Use a grip that is neither neutral, nor parallel, and that is somewhere around a 45-degree angle between the arms and the torso. Feel free to go as heavy as you can inside the rest parameters. The rest of the week forces the loading to be light. For Accessory – I, scale the GHDs to parallel or an AbMat as needed. Substitute with banded ring dips or ring support holds as needed. WARM-UP 2 sets: 2:00 ski erg 15 kip swings...Read more

Bell House Fitness – Home Gym 12.26.22 (Time) EQUIPMENT 2 rounds for time: 50 DB snatches 50 single-DB thrusters BODYWEIGHT 2 rounds for time: 50 weighted ground-to-overheads 50 weighted thrusters WORKOUT NOTES 10:00-12:00. Light-to-moderate DB (35/50 lb). Use one DB. Reduce DB load as needed. WARM-UP 2 sets: 10 alternating scorpion stretches 10 laying hip crossovers 15 PVC pass throughs 15 air squats 2 sets: 10 DB snatches 10 single-DB thrusters – Rest as needed between sets. ACCESSORY Post-workout: Accumulate: 25 single-arm DB overhead squats/arm – Increase load as desired. STRETCHING 3 sets: :45 child’s pose stretch 20 supine “T” raisesRead more

Bell House Fitness – CrossFit 12.26.22 (Time) RX 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb)(9/10 ft) Mod 1) 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) Mod 2) 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30 wall-ball shots (6/10 lb)(9/10 ft) SKILL WORK Post-workout: Accumulate with a partner: 40 DB Turkish get-upsRead more

Bell House Fitness – CrossFit 12.24.22 (Time) RX For time with a partner: 150 hand-release push-ups 120 front squats (105/155 lb) MOD 1) For time with a partner: 100 hand-release push-ups 100 front squats (75/115 lb) MOD 2) For time with a partner: 80 hand-release knee push-ups 80 front squats (35/45 lb)Read more

Bell House Fitness – Lifting 12.24.22 MAIN LIFT On a 20:00 clock: Build to a 1-rep max clean   NOTES Welcome to the final week of this lifting cycle! Today, build up to around 80% with the complex and then take up to 20:00 to find a 1-rep max clean. Rest as needed between sets. In Accessory – I, keep the loads light and the reps crisp to focus on SPEED. If it feels good, you can build to a heavy set of 5. If not, keep it light and make it fast. WARM-UP 2 sets: 10 unweighted good mornings 10 air squats 10 alternating spiderman stretches 10 tempo push-ups EMOM 5: 2 muscle cleans + 2 front squats EMOM 5: 1 muscle cleans + 2 tall cleans 5 sets (building): 1 power clean + 1 squat clean – Rest 1:00-1:30 between sets. ACCESSORY – I 5 sets: 5 hang...Read more