Trainer: Lacee
Duration: 40-45 minutes
Class Type: Partial Video
Class 14 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
Squat and push it: class 14 keeps you on the balls of your feet and edge of your seat. Today's session should feel like a nice 70% max range day. It's a bit of a super-set follow up to class 13, so if your muscles are sore from previous push ups and overhead work, modify your bell selection accordingly!
Equipment Recommendations:
x2 moderate weight bells
Warm Up:
x3 rounds:
x1 moderate weight Turkish Get Up left and right sides
x5 scapular push ups
*round 2, regular push ups
*round 3, 3 seconds down and up regular push ups
x10 hand-to-hand kettlebell swings
Set 1
6 minutes continuous work:
Turkish Get Ups, alternating sides
*rate of perceived effort 7-8
*moderate to heavy bell
Set 2
x4 total rounds, resting up to 60 seconds between movements
A: x6-8 split squats left and right, with bell racked on the side of the front leg
*moderate bell
*rate of perceived effort (RPE) 7-8
B: x5 single arm strict press left and right, holding two bells
*moderate bell
*rate of perceived effort (RPE) 7-8
Set 3
Every Minute on the Minute x10 minutes:
x12 double kettlebell swings
*moderate bells
*rate of perceived effort (RPE) 7-8
*can modify to heavy two-hand (regular) kettlebell swings
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 15 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
A full hand of iron and an ace in the hole: Class 15 ups the rep counts for a mix of movements we've done before. Overall rate of perceived effort s...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 16 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
Class 16 takes your snatch up a notch preparing for test day in a few weeks. Rate of perceived effort should feel like an overall 7 out of 10 as you...
Trainer: Lacee
Duration: 60-70 minutes depending on rest breaks
Class Type: Partial Video
Class 17 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
Double Stuff Oreos (we mean EMOMs) taste so good...
Class 17 combines double cleans and rows for a posterior chain snack...
