Advanced Series 2, Class 14: Beatrix Kiddo
Advanced Series 2 (2021): Sweats and Snatches • 7m 14s
Trainer: Missy
Duration: 45-60 minutes
Class Type: partial video
Class 14 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
Bring out your best double swings and powerful hip hinging for Class 14. The volume is high and the bells are heavy. This class should feel like an overall 7-8 rate of perceived effort. If double swings aren't for you, remember a heavy two hand swing is always a great substitute.
Equipment Recommendations:
x2 moderate to heavy bells, optional pull up bar
Warm Up
x2 rounds
x5 hip bridges with 5 seconds hold at the top and 5 seconds lower
x20 seconds hollow hold
x10 hamstring roll outs with foam roller or socks/sliders and a slippery floor
x5 standing windmills left and right sides
*light weight
x4 rounds:
RPE: 7 out of 10
*rest 60-90 seconds between movements as needed
A. 5/4/3/2/1 single arms swings left and right, moderate bell
*try not to set the bell down
*RPE 7
B. bilateral hip-width stance Romanian deadlifts, double mixed bell (x1 heavy + x1 moderate) left and right grip (x12-16 deadlifts per round)
x6-8 reps
*RPE 7-8
C. 2-3 reps below maximum rep chin ups
*modification: x6-8 hinged rows, left and right
RPE: 7
Every 45 seconds x24 rounds ( 18 minutes):
x6-8 double kettlebell swings, moderate/heavy bells
*RPE: 7-8
*can substitute with heavy two hand swings for the same rep count
Up Next in Advanced Series 2 (2021): Sweats and Snatches
-
Advanced Series 2, Class 15: Cherry B...
Trainer: Missy
Duration: 60-70 minutes
Class Type: Partial Video
Class 15 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.Mix it up, keep it fresh. Today's session keeps you moving in the frontal plane (lateral movement) with unilateral lower and upper body movements...
-
Advanced Series 2, Class 16: Té Verde
Trainer: Missy
Duration: 45-60 minutes
Class Type: partial video
Class 16 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.Squat low and carry on. Literally, overhead carry that kettlebell on and on and on. Class 16 starts with single racked squats, layers in dead sto...
-
Advanced Series 2, Class 17: Horchata
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 17 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.Equipment Recommendations: x1 snatch weight bell, x2 heavy bells, x2 moderate weight bells, x1 optional pull up bar
The next two week block adds an...
