Bell House Fitness – Lifting 03.15.23 MAIN LIFT 5 sets for load: 3 pause bench presses – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 5-10 lbs in the tank. DO NOT go as heavy as possible. The bar should contact closer to the sternum/ribs than the collarbone for the pause. In Accessory – I, add 5-10 lbs from last week and perform all sets at the same load. All reps must be unbroken. If the loads feel unreasonably heavy today, go lighter than last week and focus on maintaining sound mechanics. In Accessory – II, set up the seated box jumps where the hips are parallel with the knees while seated. WARM-UP 3 sets: :45 hard row :30 empty barbell bench presses 15 scap pull-ups 1 set: 1:00...Read more

Bell House Fitness – CrossFit Power Snatch (10 sets for load: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch) Hang Power Snatch (10 sets for load: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch)Read more

Bell House Fitness – Home Gym 03.14.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 3: 7 hand-release push-ups 10 DB sumo deadlift high-pulls Rest 5 min then… AMRAP 3: 7 double-DB bent over rows 10 single-DB thrusters BODYWEIGHT AMRAP 3: 7 hand-release push-ups 10 weighted ground-to-shoulders Rest 5 min then… AMRAP 3: 7 v-ups 10 jumping air squats WORKOUT NOTES 3+ rounds on each AMRAP. Light load DBs (25/35 lb or less). Reduce DB load, scale volume to 5 and 7 reps, and scale push-ups to the knees to maintain the stimulus. WARM-UP AMRAP 7: 15 jumping jacks 20 mountain climbers 5 push-ups 10 samson stretch lunges :20 hollow hold – Move at a steady pace. 2 sets: 5 hand-release push-ups 7 DB sumo deadlift high-pulls – Rest :30 between sets. 2 sets: 5 double-DB bent over rows 7 single-DB thrusters – Rest :30 between sets. ACCESSORY Post-workout: EMOM 7:...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 03.14.23 (AMRAP – Rounds and Reps) RX AMRAP 3: 7 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 7 pull-ups 10 thrusters (55/75 lb) MOD 1 AMRAP 3: 4 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 4 pull-ups 10 thrusters (55/75 lb) MOD 2 AMRAP 3: 7 foot-assisted ring dips 10 sumo deadlift high-pulls (35/45 lb) Rest 5 min then… AMRAP 3: 7 jumping pull-ups 10 thrusters (35/45 lb) SKILL WORK Post-workout: EMOM 7: 1-5 bar muscle-upsRead more