Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 6 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
Rep ladders lead to great places: today's session focuses on hinging, overhead and posterior chain strength. This session should feel like 70% of maximum effort, so choose your weights based on a moderate double bell set for higher rep count rounds.
Equipment Recommendations: x2 moderate weight bells, x1 light to moderate bell for bottoms up work
Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. active bar hang
*no bar: hollow hold 15 seconds on/10 off /15 on
2. hip bridge left side
*switch sides second round
3. overhead carry left side
*switch sides second round
4. reset kettlebell swings
x4-5 rounds of each set:
Every "3/5/7" designated a rep ladder; one set of the ladder is equal to one round of that movement
Set 1
1. 3/5/7
double kettlebell deadlift
*heavy
*can rest 30-60 seconds between reps if needed
2. Turkish Get Up bottoms up left and right
*light to moderate bell
*regular rack moderate Turkish Get Up if bottoms up is not achievable
Set 2
1. 3/5/7
double kettlebell swings
*can rest 30 seconds between reps if needed
*can sub for two-hand kettlebell swings if needed (regular swings, but make them heavy)
2. 3/5/7
three point row left and right sides
*heavy
*can rest 30 seconds between reps if needed
Set 3
Kettlebell Snatch
3/5/7 left and right sides
*rest 90 seconds-2 minutes after each ladder
*moderate weight
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 7 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
If you're going to squat, get that peach to the floor. Today's session will work your maximum moderate weight double racked squat: full range of motion w...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 8 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
Bounce a quarter off that peach after this week of classes. Today's session is a sweaty every minute on the minute interval set with heavy dead stop clea...
Trainer: Lacee
Duration: 40-50 minutes depending on rest breaks
Class Type: Partial Video
Class 9 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.
Class 9 is all about holding on and working moderate bells with care and technique. Isometric hold lunges, snatches and pu...