Bell House Fitness – Lifting 10.14.22 MAIN LIFT 3 sets: 5 back squats – Building to your heaviest set of 5.   NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week. Today, we build to our heaviest set of 5 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 80% of your 1-rep max. In Accessory – I, the suggested weight is added to the sled. In...Read more

Bell House Fitness – Home Gym 10.14.22 (6 Rounds for reps) EQUIPMENT 3 sets for reps: Max-rep unbroken handstand push-ups – Rest 3:00 between sets. then… 3 sets for reps: 1:00 of DB shoulder presses – Rest 3:00 between sets. BODYWEIGHT 3 sets for reps: Max-rep unbroken handstand push-ups – Rest 3:00 between sets. then… 3 sets for reps: 1:00 of hand-release push-ups – Rest 3:00 between sets. WORKOUT NOTES 10+ reps for each movement/set. Complex bodyweight movement and heavy DB loading (50/35 lb or more). Scale HSPU to a piked push-up to achieve 10+ reps. Use just 1 DB as needed for shoulder press. WARM-UP 2 sets: 10 arm circles/direction :30 shoulder taps :30 push-ups :30 prone snow angels 10 piked push-ups 2 sets: :15 handstand push-ups – Rest :15 2 sets: :15 DB shoulder press – Rest :15 ACCESSORY Accumulate: 100 alternating shoulder taps in a handstand STRETCHING...Read more

Bell House Fitness – CrossFit 10.14.22 (No Measure) RX 3 sets for reps: Max-rep unbroken handstand push-ups then… 5 sets for load: 3 shoulder presses MOD 1 3 sets for reps: Max-rep unbroken piked push-ups then… 5 sets for load: 3 shoulder presses MOD 2 3 sets for reps: Max-rep unbroken push-ups then… 5 sets for load: 3 shoulder presses SKILL WORK Post-workout: Accumulate: 100 alternating shoulder taps in a handstand Shoulder Press (5 sets for load: 3 shoulder press) Handstand Push-ups (Max-rep unbroken handstand push ups)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 10.13.22 (AMRAP – Reps) EQUIPMENT AMRAP 20 with a partner: P1: 400-m run P2: AMRAP: 10 DB lunges 15 feet-anchored sit-ups – Partners alternate after one partner finishes the 400-m run. BODYWEIGHT AMRAP 20 with a partner: P1: 400-m run P2: AMRAP: 10 weighted lunges 15 feet-anchored sit-ups – Partners alternate after one partner finishes the 400-m run. WORKOUT NOTES 5-6 rounds of the run, 10+ rounds of the lunges and sit-ups/person. Light DB loading (Less than 35/50 lb). Maintain the run volume and simple manageable paces. This workout will scale itself between partners. Reduce lunge load as needed. WARM-UP 1 set: 1:00 run 10 walking lunge steps 15 hollow rocks :30 sumo squat hold 1 set: 1:00 run 10 DB lunges 10 feet-anchored sit-ups 10 squat-to-stands ACCESSORY 3 sets: 25 weighted good mornings STRETCHING Accumulate: 2:00 frog stretchRead more