Advanced Series 3, Class 13: Smuggler's Notch
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 46m
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 13 of 20; repeat classes 12, 13 and 14 before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x2 medium/heavy bells
Warm Up:
x1 round
60 seconds each, running clock:
1. single leg deadlift (30/30 left right)
2. single leg hip raises (30/30)
3. crab crawl with reach across
4. bent arm bar, right, medium bell
5. bent arm bar, left, medium bell
x2 rounds
x10 rest swings, medium-heavy bell
x10 jump squats
Set 1: RPE 7 out of 10
x5 rounds
a. x1-3 bottoms up strict presses, left and right sides medium bell
b. x5 staggered stance deadlifts, left and right sides, medium-heavy bell (8/10 RPE)
*bell in the hand of the back leg side
c. x7-10 skull crushers, medium bell
SOS Turkish get up workshop (video only)
Set 2: RPE 7 out of 10
30 seconds on, 30 seconds rest x12:
single arm swings, alternating sides each interval (x6 rounds left and right)
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Class Type: Full Video
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Equipment Recommendations: x2 light/medium bells, x1 heavy bell
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x2 rounds
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Class 15 of 20; repeat classes 15, 16 and 17 before continuing with this program.This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, optional pull up barWarm Up:
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Class Type: Full Video
Class 16 of 20; repeat classes 15, 16 and 17 before continuing with this program.This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x1 yoga block or bench, x2 matching medium/heavy be...
