Bell House Fitness – Lifting 03.24.23 (No Measure) MAIN LIFT Front squat: – Build to a 3-rep-max. – Rest 2:00-3:00 between attempts. SCORE:LOAD NOTES In our final week of this lifting cycle, each day’s volume is a little lower to prioritize lifting as heavy as possible on the Main Lifts. For the Main Lift, build to a 3-rep-max front squat. Take the full 3:00 of rest between your heaviest sets and only make an attempt at a failed set once. If you fail a load a second time, reduce the weight and perform 2 drop sets of 3 reps at 80-90% of your heaviest set of the day. For Accessory – I, use a load that feels manageable in the early sets and heavier towards the final 3 sets. Prioritize Keeping the chest up and the shoulders rising with the hips in the initial pull. WARM-UP 3 sets: 10 “T”...Read more

Bell House Fitness – Home Gym 03.24.23 (No Measure) EQUIPMENT EMOM 21: Minute 1 | :30-1:00 plank hold Minute 2 | 5 squat jumps for max height Minute 3 | :30 double-DB deadlifts – Touch all 4 heads of the DBs to the floor. BODYWEIGHT EMOM 21: Minute 1 | :30-1:00 plank hold Minute 2 | 5 squat jumps for max height Minute 3 | :30 alternating single-leg squats WORKOUT NOTES 10+ deadlifts/minute. Heavy DB load (50/70 lb or more). Reduce DB load, plank duration, and squat jump volume (to 3 reps) to maintain the stimulus and unbroken sets. WARM-UP On a 7:00 clock: 1-2-3-4… etc. Single-leg toe touches/leg “T” push-ups PVC overhead squats (hold the bottom for :01) ACCESSORY Post-workout: Accumulate: 25 DB Jefferson curls 25 supermen 25 DB good mornings STRETCHING Accumulate: :30 couch stretch/side :30 elevated pigeon stretch/side :30 seated reach stretchRead more

Bell House Fitness – CrossFit Deadlift (20:00 to build to a heavy single) MOD 1 5 sets for load: 5 deadlifts Post Workout/Buns and Guns 3 sets 15 double arm KB push press immediately into… 100ft double arm overhead KB carry -rest 2:00 between sets, increase weight each setRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.23.23 (Time) EQUIPMENT For time: 30 object jump-overs (knee height) 20 DB push jerks 10 DB burpee squat clean thrusters – Use two DBs. SCORE:TOTAL TIME BODYWEIGHT For time: 30 object jump-overs (knee height) 20 deficit handstand push-ups (2/4 in) 10 wall walks SCORE:TOTAL TIME WORKOUT NOTES 5:00-10:00. Moderate DB load (35/50 lb). Reduce the DB load and scale the height of the jump-overs to maintain the stimulus. WARM-UP EMOM 6: Minute 1 | :45 easy jog Minute 2 | :45 unweighted step-ups or over-the-fences Minute 3 | :45 inchworm + push-up 1 set: 5 wall squats 20 lateral line hops 5 tuck-jumps 5 object jump overs 3 DB burpees 3 DB power cleans 3 DB front squats 3 DB push presses 3 DB burpee squat clean thrusters 2 sets: 10 object jump overs 5 DB push jerks 2 DB burpee squat clean thrusters...Read more