Bell House Fitness – Lifting Rest DayRead more

Bell House Fitness – Home Gym 09.10.22 (Time) EQUIPMENT 3 rounds for time: 24 DB squats 18 DB push presses BODYWEIGHT 3 rounds for time: 12 left-leg single-leg squats 12 right-leg single-leg squats 18 kipping handstand push-ups WORKOUT NOTES 10:00-15:00. Moderate loading (50/35 lb). Maintain the volume and reduce the load as needed. Perform single-arm variations instead of two DBs if necessary. WARM-UP 2 sets: 10 cossack squats 5 squat-to-stand 10 alternating scorpions 3 wall walks :30 handstand hold 1 set: 10 DB goblet squats 10 single-DB push presses 10 DB squats 8 DB push presses ACCESSORY EMOM 8: 10 alternating DB reverse lunges – Increase load as you’re able. STRETCHING 2 sets: 1:00 foam roll glute/side 1:00 foam roll T-spineRead more

Bell House Fitness – CrossFit 09.10.11 (Time) RX 3 rounds for time: 24 back squats (95/135 lb) 18 push presses Mod 1 3 rounds for time: 24 back squats (75/115 lb) 18 push presses Mod 2 3 rounds for time: 24 back squats (65/95 lb) 18 push presses SKILL WORK Pre-workout: On a 10:00 clock: 3 back squats + 1 behind the neck push jerk – Build to a heavy complex from the floor. Strict Pulling Strength Program If you have 0-4 strict pull ups If you have 5 or more strict pull ups 3×10 on each side – DB bent over rows (moderate weight, pause for 2 seconds at the top of the rep) Rest 2:00 between each set 3×10 on each side – DB bent over rows (moderately heavy weight, pause for 2 seconds at the top of the rep) Rest 2:00 between each setRead more

Bell House Fitness – Lifting 09.09.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power snatches (65%) Min 5-8 | 2 power snatches (68%) Min 9-12 | 2 power snatches (70%)   NOTES Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch. The pull off the floor is going to seem to take forever. Be patient with your first pull, and allow the bar to get as high on the thighs as possible. Then be aggressive with the second and third pulls. The 2 reps should be touch and go and as fast as possible while maintaining solid technique. Base the percentages off of your 1-rep max. Rest with your remaining time in the minute. In Accessory – I, the goal is to work on...Read more

Bell House Fitness – Home Gym 09.09.22 (Time) EQUIPMENT 5 rounds for time: :30 L-sit hold :30 plank hold :30 double-DB bent over row hold :30 plank hold BODYWEIGHT 5 rounds for time: :30 L-sit hold :30 plank hold :30 handstand hold :30 plank hold WORKOUT NOTES 15:00-20:00. Keep transitions less than :20. More demanding bodyweight movements with moderate DBs. Reduce the volume to :20 on the L-sit and bent over row hold as needed, and scale to a tuck hold if unable to perform the L-sit. ACCESSORY EMOM 7: 10 alternating DB renegade rows STRETCHING 1 set: 1:00 lacrosse ball or foam roller abdominal mash/side :30 samson stretch/sideRead more