Advanced Series 2, Class 11: Deuxmoi Deadlifts
Advanced Series 2 (2021): Sweats and Snatches • 14m
Trainer: Lacee
Duration: 45 minutes-60 minutes
Class Type: partial video
Class 11 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.
Broken up... Not celebrity gossip, the reps. Today's class focuses on broken rep sets with minimal rest between reps. Warm up your posterior chain with Lacee and bring a few bells for single leg deadlifts, optional chin ups, push ups and a sweaty swing grind.
Equipment Recommendations: x1 moderate weight bell, x1 heavy bell, x1 optional pull up bar
Warm Up
x2 rounds
x5 single leg hip bridges left and right sides
x5 dead bugs single side left and right
x10 hamstring roll outs with foam roller or socks/sliders and a slippery floor
x5 half kneeling windmills left and right sides
*light weight or bodyweight
Broken Reps
x4 rounds:
A. 3+5+3 single leg Romanian deadlifts left and right sides
*moderate to heavy bell on the opposite side of the working leg
B. 1+1+1+1 chin ups
*regression: x3+x3+x3 hinged rows left and right, heavy bell
C. x3+7+3 push ups
*regression: elevate hands on table
Swing Grind
Every minute on the minute, resting in the remaining time left in the interval.
x8 rounds (24 minutes)
Minute 1: 3+5+3 swings
Minute 2: 1+1+1+1+1 swings
Minute 3: 3+7+3 swings
RPE: 7-8, heavy bell
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