Advanced Series 4 (2021), Class 11: Flow like a Pisces
PROGRAM 5: Advanced Series 4 (2021), Written In The Stars • 42m
Trainer: Missy
Duration: 42:42 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
In a superset fashion, we bring back explosive overhead work from Class 10, this time with a single bell. If adding eccentric chin ups in Set 1, be sure to rest 1-2 minutes extra.
Overall RPE: 7-8 out of 10.
Equipment Recommendations: x1 light bell, x1 moderate bell, x1 optional ab roller, x1 optional pull up bar, x1 optional small towel
Key Movements: single racked squats, lateral lunges, ab rolls, snatches, viking presses, push presses
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Advanced Series 4 (2021), Class 12: S...
Trainer: Missy
Duration: 40:14 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.This class block finishes with more overhead work and a slow burn set of lunges. Racked lunges should feel heavy, split snatches should fe...
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Advanced Series 4 (2021), Class 13: G...
Trainer: Lacee
Duration: 38:21 minutes
Class Type: Full Video
Class 13 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this pIf possible, upgrade your bell size to match RPE 9 for single leg Romanian deadlifts, hinged rows and side step two hand swings. It's leg day, wit...
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Advanced Series 4 (2021), Class 14: L...
Trainer: Lacee
Duration: 41:47 minute video, 20 minute self-led finisher
Class Type: Full and Partial Mix Video
Class 14 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.Mixed weight bells are recommended for squat sets only; if you don't have multiple bells...
