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 cleans, single side suitcase deadlifts and push presses for a heart-rate elevating challenge. Add a pull up bar if you have one, or take additional rest at the end.
Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. suitcase deadlift x1 left side to march left side only x5 reps
2. suitcase deadlift x1 right side to march right side only x5 reps
3. reset swings
*moderate bell
4. push ups with 3 second lower
Every Minute on the Minute x6 rounds total (should have a minimum 20 seconds rest before the start of the next interval)
1. staggered stance deadlift left side x6-8 reps
2. x5 push press right and left sides
*moderate to heavy bell
3. staggered stance deadlift right side x6-8 reps
4. heavy dead stop clean left x5 + racked hold to 40 seconds
5. heavy dead stop clean right x5 + racked hold to 40 seconds
6. x1-3 chin ups (should feel moderate)
*if no bar or chin up practice, can substitute with additional rest, x5 3-point rows left and right sides or a Turkish get up, alternating sides each completed round (x3 each side)
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...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 11 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.
You're one class away from halfway through Series 1 and today is a bit of a test (don't worry, no studying required). Bring two big bells to test you...
