Bell House Fitness – Lifting 01.23.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max split jerk   NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max split jerk and then take as many attempts as needed to find a heavy single for the day. If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps. Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs. In Accessory I – Rest 2:00 between sets and focus on standing out of the bottom of each rep as fast as possible. WARM-UP 3 sets: 1:00 row :20 scap pull-ups 10 shoulder presses (building) 5 seated box jumps for max-height 1 set: 5 pause split jerks 5 split jerks – Use an empty barbell. EMOM 9: 1 pause split...Read more

Bell House Fitness – Home Gym 01.23.23 (AMRAP – Reps) EQUIPMENT For total reps: 3 sets: Max-rep unbroken push-ups – Rest 2:00 between sets. 3 sets: Max-rep unbroken DB shoulder presses – Rest 2:00 between sets. 3 sets: Max-rep unbroken DB push presses – Rest 2:00 between sets. BODYWEIGHT For total reps: 3 sets: Max-rep unbroken push-ups – Rest 2:00 between sets. 3 sets: Max-rep unbroken pike push-ups – Rest 2:00 between sets. 3 sets: Max-rep unbroken kipping handstand push-ups – Rest 2:00 between sets. WORKOUT NOTES 15+ reps on push-ups, 5-10+ reps on shoulder presses, and 15+ reps on push presses Any DB load will work; heavier DBs will yield smaller sets and lighter DBs higher sets. Scale the push-ups to the knees, reduce the DB load if possible, and use just 1 DB held with both hands as needed. WARM-UP 1 set: 10 alternating scorpion stretches 50 mountain...Read more

Bell House Fitness – CrossFit Bench Press (3-3-3-3-3) Shoulder Press (3-3-3-3-3) Push Press (3-3-3-3-3)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.21.23 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: 50 calorie bike 100 KB swings (53/70 lb) 20 wall walks – Split work as needed; 1 partner works at a time. MOD 1 AMRAP 20 with a partner: 40 calorie bike 80 KB swings (35/53 lb) 14 wall walks – Split work as needed; 1 partner works at a time. MOD 2 AMRAP 20 with a partner: 30 calorie bike 60 KB swings (18/26 lb) 10 inch worms + push up from knees – Split work as needed, 1 partner works at a time.Read more