Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 11.07.22 (No Measure) EQUIPMENT Every 2:00 for 3 sets: :30 DB bench presses Every 2:00 for 3 sets: :30 DB push-ups Every 2:00 for 3 sets: :30 hand-release push-ups BODYWEIGHT Every 2:00 for 3 sets: :30 strict handstand push-ups Every 2:00 for 3 sets: :30 deficit push-ups Every 2:00 for 3 sets: :30 hand-release push-ups WORKOUT NOTES 7+ reps for all movements. Use heavy DBs if possible (50/70 lbs). Increase the interval to every 2:30 or every 3:00 if needed. Scale the push-ups to the knees. WARM-UP 2 sets: 10 arm circles/direction 10 arm swings across 10 PVC pass throughs 10 alternating plank reaches 10 prone snow angels 10 push-ups 1 set: :20 DB bench presses – Rest :20 :20 DB push-ups – Rest :20 :20 hand-release push-ups – Rest :20 ACCESSORY Post-workout: 5 sets: :30 DB bent over rows – Rest 1:00 STRETCHING...Read more

Bell House Fitness – CrossFit Bench Press (Every 2:00 for 3 sets: 1 bench press) SKILL WORK Post-workout: On an 8:00 clock: 8 barbell bent over rows – Build to a heavy set. Bench Press (Every 2:00 for 3 sets: 3 bench presses) Bench Press (Every 2:00 for 3 sets: 5 bench presses)Read more

Bell House Fitness – Lifting MAIN LIFT MAIN LIFT 3 sets: 2 cleans (80%) 3 sets: 2 cleans (83%) 3 sets: 1 clean (85%) SCORE: LOAD NOTES We are in week 6 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. It’s important to note that as the weeks go on, the weights are going to get heavier and heavier. We want you to try and make the weights but don’t force anything that’s not there if you have a day that you’re not able to make the prescribed lifts. Instead, lower the load slightly and focus on making your movement patterns as best as you possibly can. Increase the loading on the barbell for both the shoulder presses and front squats this week as well. Last week we build to a heavy 7 reps, this week...Read more

Bell House Fitness – Lifting Shoulder Press (MAIN LIFT 3 sets: 7 shoulder presses – Building to your heaviest set of 7.) NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets heavier, how you move gets more important. Approach each lift with the intent of moving as best as you can, and the weights will feel light as a result. We’re stepping away from the back squat and bench press and transitioning into the front squat and shoulder press. Both of these movements are sport specific and will help improve other movements within the sport like the clean and jerk. Take your time building to your first set of shoulder presses, but don’t overdo the warm-up sets. In the warm-up, we have you...Read more