Bell House Fitness – Lifting 01.02.23 MAIN LIFT 3 sets for load: 3 push presses 3 pause split jerks – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES This is Week 1 of a 4-week cycle focusing on building to a 1-rep max split jerk, hang snatch, and hang clean. For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, build to a heavy set of 5 back squats. Leave 10-20 lbs in the tank to have gone heavier. For Accessory – II, Use a KB load that you can barely get for 10 and may...Read more

Bell House Fitness – Home Gym 01.02.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 10 air squats 9 DB snatches, right arm 10 push-ups 9 DB snatches, left arm BODYWEIGHT AMRAP 10: 10 air squats 9 up-downs 10 push-ups 9 up-downs WORKOUT NOTES 5-7+ rounds. Light-to-moderate DB load (35/50 lb). Use one DB. Scale the push-ups to the knees, squat to a target, and reduce DB load and/or reps as needed. Reduce reps to no fewer than 5 reps. WARM-UP 1 set: 10 single-arm DB deadlifts/arm 10 cossack squats 10 single-arm DB swings/arm 10 alternating scorpion stretches 1 set: 10 single-arm DB hang cleans/arm 10 wide stance air squats 10 single-arm DB push presses/arm 10 archer push-ups – Scale push-ups to the knees as needed. 1 set: 3 single-arm DB clean and jerks/arm 5 single-arm DB snatches/arm 10 air squats 9 DB snatches, right arm 10 push-ups 9 DB...Read more

Bell House Fitness – CrossFit 01.02.23 (AMRAP – Rounds and Reps) RX AMRAP 10: 10 air squats 9 DB snatches, right arm (35/50 lb) 10 push-ups 9 DB snatches, left arm MOD 1) Same as Rx’d MOD 2) AMRAP 10: 10 air squats 9 DB snatches, right arm (25/35 lb) 10 push-ups 9 DB snatches, left arm SKILL WORK Post-workout: 4 sets: 10 single-DB bent over rows/arm 10 single-DB glute bridgesRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit Marathon Row (Time) 42,195m row, teams of 4Read more