Advanced Series 2, Class 18: Bandier of Thieves
Advanced Series 2 (2021): Sweats and Snatches • 13m
Trainer: Lacee
Duration: 40-60 minutes
Class Type: partial video
Class 18 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
Equipment Recommendations: x1 heavy bell, x1 optional pull up bar, x1 light bell, x2 moderate/heavy bells for racked squats
The cardio stops here as we give your hands a break from snatches. That doesn't mean your heart rate won't be up, from today's sets of double racked squats, presses and optional pull ups. Today's class is short and sweet; it should feel like an overall RPE of 7-8.
Warm Up
x2 rounds
1. x3 standing windmills left and right, light to moderate weight bell
2. x5 light crush grip hold goblet squat, bell held in front of the body (with bent arms)
3. x5 scapular push ups + x5 regular push ups
4. x5 single side dead bugs right and left
Broken Rep Sets:
x6 rounds:
*rest 60 seconds-2 minutes between rounds as needed
A. 3+5+MAX double racked squats
RPE 8-9
*rest 90 seconds-2 minutes after all reps
B. Rounds 1/3/5: 2+2+1 standing bottoms up presses left and right sides, light bell
Rounds 2/4/6: 2+2+1 standing strict presses, moderate weight bell
Example: complete x2 presses left and right, followed by x2 pressed left and right, followed by x1 press left and right
C. x2-3 eccentric pull ups
*can use a band to get to the bar
*if no pull up bar access, x12 goblet hold hinged rows, moderate bell
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