Advanced Series 2, Class 9: Sriracha Mayo
Advanced Series 2 (2021): Sweats and Snatches • 10m
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 9 of 24; repeat classes 9, 10, 11, 12 before continuing with this program.
Equipment Recommendations:
x2 moderate weight bells, x1 optional pull up bar, x1 optional heavy bell (if substituting two hand swings for double swings)
Spicy reps and delicious EMOM's: we keep layering on the good stuff. Class 9 kicks off a new set of classes with an overall RPE of 7-8. Be sure to work fast hips in ballistics and save some extra sauce for the finish.
x2 rounds:
x5 wide-stance good mornings
x5 push ups
x5 advanced birddogs each side (x10 total)
x5 tuck ups with 3-5 seconds hold at the top
Ladder Sets:
x2 rounds
5/4/3/2/1 reps
double dead stop clean to swing clean (each movement counts as one rep)
RPE: 7-8
*rest 90 seconds between ladders and 30-60 seconds between rep sets as needed
x2 rounds
5/4/3/2/1 reps
double kettlebell swings
RPE: 7-8
*rest 90 seconds between ladders
*can stand and shake out legs, chalk hands between rep sets as needed
*can substitute with heavy two hand swings as a regression
Every minute on the minute, resting in the remaining time left in the interval:
x10 rounds (20 minutes total)
odd intervals: x6 single arm swings left and right sides, heavy bell
*RPE 7-8
even intervals: x10 gorilla rows (x5 left and x5 right sides)
*RPE 7-8
OR:
optional x1-3 chin ups, or max reps -3 if able to do over x5 reps
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Equipment Recommenda...
