Bell House Fitness – Lifting 03.13.23 MAIN LIFT 5 sets for load: 1 snatch balance 1 overhead squat – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 3 of this 4-week cycle, we build to a heavy complex. Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load. Sets this week should be generally heavier than last week’s. In Accessory – I, build to a heavy set of 5 reps. Use straps if desired, but avoid using a weight belt. In Accessory – II, complete 25-ft on one arm and then immediately complete another 25-ft on the other arm. Start the lunges immediately after the plank hold. WARM-UP 2 sets: 15 single-arm DB bent over rows/arm 10 PVC pass throughs 15 band pull-aparts 10 kip swings 15 empty barbell overhead squats 2 sets: 5 behind-the-neck push presses 5 behind-the-neck push jerks 5 snatch balances –...Read more

Bell House Fitness – Home Gym 03.13.23 (Time) EQUIPMENT For time: 21-18-15-12-9-6-3: DB squats DB-facing burpees SCORE:TOTAL TIME BODYWEIGHT Same as the equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Moderate load DBs (35/50 lb). Reduce DB loading, scale to using just 1 DB, and/or reduce the volume to 18-15-12-9-6 to maintain the stimulus. WARM-UP 1 set: 10 alternating spiderman stretches 5 inchworms + 1 push-up 10 air squats 5 DB-facing burpees 1 set: 10 hamstring scoops/leg 5 DB pause goblet squats 10 DB-facing burpees 5 DB pause squats 2 sets: :20 DB squats – Rest :10 :20 DB-facing burpees – Rest :10 ACCESSORY Post-workout: On a 6:00 clock: Build to a 1-rep shoulder-to-overhead – Use a rack if available.Read more

Bell House Fitness – CrossFit 03.13.23 (Time) RX For time: 21-18-15-12-9-6-3: DB squats (35/50 lb) DB-facing burpees – Use two DBs. MOD 1 For time: 21-18-15-12-9-6-3: DB squats (20/35 lb) DB-facing burpees MOD 2 For time: 21-15-9-6-3: DB squats (10/15 lb) DB-facing burpees SKILL WORK Post-workout: 8 sets for reps: :20 DB shoulder-to-overheads – Rest :10 between sets.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.11.23 (Time) EQUIPMENT For time: 30 DB hang clean and jerks 50 alternating single-leg squats 1,600-m run – Use two DBs. SCORE:TOTAL TIME BODYWEIGHT For time: 400-m weighted carry 50 alternating single-leg squats 1,600-m run SCORE:TOTAL TIME WORKOUT NOTES ~12:00-17:00. Moderate-to-heavy DB load (35/50 lb or heavier.) Reduce DB loading as needed, scale the single-leg squats to a heel-hook variation, and reduce the run to 1,200-m to finish it 9:00 or less. WARM-UP EMOM 6: Min. 1 | :45 single-under Min. 2 | :45 3 air squats + 1 burpee Min. 3 | :45 alternating DB clean and press 1 set: 10 heel-hook single-leg squats 5 DB hang clean and jerks/arm 200-m run 2 sets: 5 DB hang clean and jerks 10 alternating single-leg squats 200-m run – Rest :30 between sets. ACCESSORY Post-workout: For completion: 75 strict sit-ups STRETCHING 2 sets: :30 frog...Read more