Advanced Series 3, Class 14: Vermont Maple Syrup
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 39m
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 14 of 20; repeat classes 12, 13 and 14 before continuing with this program.
This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x2 light/medium bells, x1 heavy bell
Warm Up
x2 rounds
30 seconds each, running clock:
1. static lunge hold, right
2. single side swing clean, right, light bell
3. static lunge hold, left
4. single side swing clean, light bell
5. crush grip goblet squat
6. double swing clean, light bells
RPE 8 out of 10
x6 rounds
a. goblet squat
round 1: maximum reps, 90 seconds, rest in remaining time
round 2: subtract -2-3 from max reps, 60 seconds, rest in remaining time
round 3: subtract -2-3 from max, 60 seconds, rest in remaining time
round 4: maximum reps (new set), 90 seconds, rest in remaining time
round 5: subtract -2-3 from max reps, 60 seconds, rest in remaining time
round 6: subtract -2-3 from max reps, 60 seconds, rest in remaining time
b. x1 bottoms up Turkish get up, left and right sides
c. hollow hold with single side chest press, light to medium bell
x3-5 reps, left and right
Up Next in PROGRAM 4: Advanced Series 3 (2021), Build Your Empire
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Advanced Series 3, Class 15: Out East
Trainer: Missy
Duration:45
Class Type: Full Video
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:
x3 ro... -
Advanced Series 3, Class 16: Mattituck
Trainer: Missy
Duration: 45 minutes
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... -
Advanced Series 3, Class 17: The Hamp...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 17 of 20; repeat classes 15, 16 and 17 before continuing with this program.This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x1 light bell, x2 matching medium/heavy bells
x2 rounds
30 se...
