Bell House Fitness – Lifting 10.28.22 MAIN LIFT 3 sets: 2 cleans (60%) 4 sets: 2 cleans (65%)   NOTES We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun! Perform each set of cleans as singles. The weights are light so focus on moving to the best of your ability. Rest 2:00-3:00 between sets. In Accessory – I, build to a tough weight for the Bulgarian split squats. You can elevate your foot however you would like, but a bench is easiest. Perform all 6 reps on...Read more

Bell House Fitness – Home Gym 10.28.22 (Time) EQUIPMENT 5 rounds for time: 36 double-unders 12 DB thrusters 4 wall facing strict handstand push-ups BODYWEIGHT 5 rounds for time: 36 lateral line hops 12 weighted thrusters 4 wall facing strict handstand push-ups WORKOUT NOTES 11:00-15:00. Light DB load (less than 35/50 lbs) and advanced gymnastics. Scale the double-unders to 1/2 reps or 1:00 of attempts, reduce the thruster load and/or use just one DB, and scale the handstand push-ups to a piked push-up. WARM-UP 3 sets: :30 jump rope :30 mountain climbers – Rest :30. 1 set: 5 DB squats 5 DB push presses 5 DB thrusters 5 piked push-ups 5 handstand push-ups 3 wall facing strict HSPUs 2 sets: 15 double-unders 6 DB thrusters 2 wall facing strict HSPUs ACCESSORY 4 sets: 3 weighted strict pull-ups 4 wide-grip strict pull-ups 5 strict pull-ups STRETCHING Accumulate: 1:00 banded shoulder stretch/sideRead more

Bell House Fitness – CrossFit 10.28.22 (Time) RX 5 rounds for time: 36 double-unders 12 thrusters (55/75 lb) 1 rope climb (15 ft) – Rope climb begins from the seated position. Mod 1 5 rounds for time: :30 double-unders 12 thrusters (55/75 lb) 1 rope climb (15 ft) Mod 2 5 rounds for time: 36 single-unders 12 thrusters (35/45 lb) 3 pull-to-stands SKILL WORK Post-workout: 4 sets: 3 weighted strict pull-ups 4 wide-grip strict pull-ups 5 strict pull-upsRead more

Bell House Fitness – Lifting Bench Press (3 sets: 1 bench press – Building to your heaviest single.)Read more

Bell House Fitness – Home Gym 10.27.22 (No Measure) EQUIPMENT 5 sets for quality: 3 DB overhead squats/arm – Rest :30 between arms. 3 sets for reps: 1:30 alternating DB power snatches – Rest 1:30 between sets. Once, for time: 30 alternating DB squat snatches BODYWEIGHT EMOM 20: Min. 1 | :30-:45 plank hold Min. 2 | :30 PVC overhead squats Min. 3 | :30 wall walks Min. 4 | 3 standing broad jumps WORKOUT NOTES Quality squat mechanics on the overhead squats, 30+ reps on the DB snatches, and less than 5:00 on the squat snatches. Moderate DB load (35/50 lb). Squat to a target for the overhead squats, reduce the DB loading or go from the hang for the power snatches, reduce loading and volume to 20 reps for the squat snatches. WARM-UP 2 sets: 50 jumping jacks :30 Samson stretch/side 15 hollow rocks 15 supermen 15 push-ups...Read more