Bell House Fitness – Lifting 02.17.23 MAIN LIFT 5 sets for load: 1 clean grip deadlift w/ pause 2 clean pulls 3 power clean 3 drop sets: 2 power cleans – Use 90% of your best complex above.   NOTES In each set of today’s complex, you may pause for a brief moment (less than :10) to regrip. Rest as needed between sets. Drop sets should be clean and crisp. These also do not have to be touch and go. In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. You are not allowed to redip under the bar. In Accessory – II, go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back...Read more

Bell House Fitness – Home Gym 02.17.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 60 alternating single-leg squats 50 push-ups 40 DB front rack walking lunges 30 DB-facing burpees 20 DB squats Max-rep wall walks – Use two DBs. BODYWEIGHT AMRAP 12: 60 alternating single-leg squats 50 push-ups 40 weighted front rack walking lunges 30 line-facing burpees 20 weighted squats Max-rep wall walks – Use two DBs. WORKOUT NOTES 6+ wall walks. Moderate DB load (35/50 lb) Scale pistols to heel-hook variation or walking lunges, perform push-ups from the knees, scale the wall walk ROM, and reduce the DB loading as needed. WARM-UP On an 8:00 clock: 10 PVC pass throughs 10 alternating spiderman stretches 1- PVC good mornings 10 PVC overhead squats 10 knee push-ups 10 hollow rocks 2-3 sets: :20 alternating single-leg squats :20 push-ups :20 DB front rack walking lunges :20 DB-facing burpees :20 DB squats...Read more

Bell House Fitness – CrossFit Split Jerk (7 sets for load: 3 split jerks)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 02.16.23 (AMRAP – Reps) EQUIPMENT 7 sets for reps: :30 left-arm DB hang split snatches – Rest :30 :30 right-arm DB hang split snatches – Rest :30 BODYWEIGHT EMOM 21: Minute 1 | 3-5 burpees for max height Minute 2 | :30 left-leg scale hold Minute 3 | :30 right-leg scale hold WORKOUT NOTES 3-8 reps/interval. Heavy DB load (50/70 lb). Reduce DB load as needed to accomplish 3+ unbroken reps. If you need to put the DB down before :30, that is ok. WARM-UP 2 sets: 50-ft walking lunges 10 alternating high-plank reach throughs 10 knee push-ups 10 DB bent over rows/arm 2 sets on each arm: 3-5 DB push presses 3-5 DB push jerks 3-5 DB hang power snatches 3-5 DB hang split snatches. – Rest as needed. ACCESSORY Pre-workout: EMOM 6: :15-:30 handstand hold STRETCHING Accumulate: 1:00 banded shoulder stretch/armRead more