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 with a set of bells that challenges you.
***IMPORTANT NOTE: when you repeat this class, you can attempt a new max OR take your max reps from the first time completing this session***
Equipment Recommendations: x2 moderate weight bells, x1 heavy bell for swings and single arm swings
Program
Warm Up:
Set a timer for 6 minutes and completed as many rounds of the following as possible, resting as needed:
x1 Turkish get up left and right sides with x3 snatches at the top before going back down
*light to moderate bell
x5 rounds of each set:
Set 1
1. MAX double racked squats
Rounds: 2-5, subtract -3 reps from max
*moderate/heavy bells
*with or without squat blocks
*rest 30-45 seconds between rep sets as needed
2. x10 kettlebell swings
*heavy bell
Set 2
1. lateral lunge x6-8 left and right sides
*single moderate weight bell racked on moving leg side
2. strict press 3LR/2LR/1LR (left and right sides)
*try not to set the bells down as you're completing the ladder
Set 3
Single Arm Swing Sets 5LR/4LR/3LR( left and right sides)
*heavy bell
*rest 60 second between rep ladders
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...
Trainer: Lacee
Duration: 40-45 minutes
Class Type: Partial Video
Class 10 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.
Equipment Recommendations: x1 heavy bell for Turkish Get Ups and two hand swings, x2 moderate weight bells for snatches and double cleans
Progra...
