Bell House Fitness – Lifting 12.09.22 MAIN LIFT 2 sets: 2 snatches (85%) 2 sets: 2 snatches (87%) 4 sets: 1 snatch (90%) 2 sets: 1 snatch (93%)   NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor. The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max! In Accessory – I, use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work....Read more

Bell House Fitness – Home Gym 12.09.22 (AMRAP – Reps) EQUIPMENT 3 rounds for reps: 1:00 DB goblet squats 1:00 single-DB push presses 1:00 jumps onto, or over, an object (20 in) 1:00 DB sumo deadlift high pulls 1:00 up-downs – Rest 1:00 between rounds. BODYWEIGHT 3 rounds for reps: 1:00 air squats 1:00 pike push-ups (floor) 1:00 jumps onto, or over, an object (20 in) 1:00 unweighted good mornings 1:00 up-downs – Rest 1:00 between rounds. WORKOUT NOTES 200-300 reps. Light DB load (20/30 lb). Reduce load if possible, substitute with step-ups instead of jumps, and reduce the pace to just stay consistent. WARM-UP 2 sets: 1:00 jump rope :30 toe touches :30 bear crawl :30 walking lunge steps :30 dive bomber push-ups – No rest between movements. – Rest 1:00 between sets. 2 sets: :20 DB goblet squats :20 single-DB push presses :20 jumps onto, or over, an...Read more

Bell House Fitness – CrossFit Snatch (7 sets for load: 3 squat snatches) INTERMEDIATE Same as Rx’d BEGINNER 7 sets for load: 3 power snatch + overhead squat SKILL WORK Post-workout: AMRAP 1: Max-rep squat snatches – Use 80% heaviest successful 3-rep snatch.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.08.22 (AMRAP – Reps) EQUIPMENT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 DB squat snatches BODYWEIGHT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 handstand hold Rest 3:00 Tabata (8 x :20/:10 off): Bottom-to-bottom PVC overhead squats – “Rest” for :10 in the bottom of the overhead squat. WORKOUT NOTES 12+ sit-ups and 8+ DB snatches/round. Heavy DB loading (50/70 lb). Anchor the feet in the sit-up for additional assistance, scale the DB load, and potentially squat to a target to reduce ROM on the DB squat snatch. WARM-UP 3 sets: 10 PVC pass throughs 10 supermen 5 elbow instep+ hamstring stretch/side 5 wall squats 1 set: 3 DB snatch/arm 3 DB overhead squat/arm 3 DB squat snatch/arm 2 sets: 10 sit-ups 4-6 alternating DB squat snatches – No rest between sets. ACCESSORY Post-workout: 3 sets: 12...Read more