Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 19 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
Class 20 is a slow and heavy grind. Keep each set heavy and enjoy the process. We finish with snatch practice and start with A/B sets at 80% of your max capacity for movements.
Equipment Recommendations: x1 heavy swing weight bell, x1 moderate snatch bell, x1 heavy snatch bell
Warm Up
x2 rounds
1. x10 forward lunge with hands behind head
2. x1 SOS Turkish Get Up left and right sides
3. x10 hand to hand swings
*moderate bell
4. x10 cossack squats (x5 left and right)
x4 rounds of each set:
Set 1
A. x5+5+5 kettlebell swings
*heavy bell
*RPE 7-8
B. x8-10 single bell deadlift, narrow stance
*rest 60 seconds between rep sets as needed
*RPE: 8
Set 2
A. x6 curtsey lunge to reverse lunge left + x6 curtsey lunge to reverse lunge right
*bell is racked on the side of the front leg
*RPE: 7-8
B. x8-10 three point row left and right sides
*RPE:7-8
Set 3
x1 round:
x10 snatch light bell left and right sides
x10 snatch moderate bell left and right sides
x4 rounds:
4LR+3LR+2LR snatch moderate bell
*rest 60 seconds
3LR/2LR/1LR snatch heavy bell
*rest 60 seconds
Trainer: Lacee
Duration: 40-50 minutes
Class Type: Partial Video
Class 20 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
You've made it to Class 20, which means after this session, a repeat of Classes 17-20! The majority of this session focuses on singe arm swings; ...
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 21 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.
Lunges, but make them moderate. Today's session is meant to feel like a rate of perceived effort of 8 out of 10 (challenging).
We work lunges, snat...
Trainer: Lacee
Duration: 40-45 minutes
Class Type: Partial Video
Class 22 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.
Strawberry, chocolate, vanilla: three sets (or flavors make) make a well rounded sundae, banana split squats included. Class 22 is a strength se...
