Advanced Series 3, Class 18: No Place Like Home
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 48m
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 18 of 20; repeat classes 18, 19 and 20 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 bar
Warm Up
x1 pyramid Turkish Get Up, left and right sides
x2 rounds
45 seconds each, running clock:
1. suitcase carry, double bells
2. rack carry, double bells
3. overhead carry, left side
4. overhead carry, right side
Set 1: RPE 9 out of 10
x6 rounds
a. racked, double bell reverse lunges, heavy bells
round 1: x3 reps left and right
round 2: x4 reps left and right
round 3: x5 reps left and right (rest one minute)
round 4: x3 reps left and right
round 5: x4 reps left and right
round 6: x5 reps left and right (rest one minute)
b. x6-10 double bell hinged rows, heavy
c. 20 seconds hollow bell saws or optional toes to bar x3-5 reps
Set 2: RPE 9 out of 10
x6 rounds
*base weight selection on press weight
round 1: x2 double swing cleans + x1 double racked squats + x2 double strict presses+ x7 scapular pull ups
round 2: x3 reps of all, x7 scapular pull ups
round 3: x5 reps of all, x7 scapular pull ups
round 4: x2 reps of all, x7 scapular pull ups
round 5: x3 reps of all, x7 scapular pull ups
round 6: x5 reps of all, x7 scapular pull ups
Up Next in PROGRAM 4: Advanced Series 3 (2021), Build Your Empire
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Advanced Series 3, Class 19: Mountain...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 19 of 20; repeat classes 18, 19 and 20 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 bellsWarm Up
x1 round
60 seconds each, run... -
Advanced Series 3, Class 20: On to th...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 20 of 20; repeat classes 18, 19 and 20 before finishing this program.This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x1 light bell, x1 medium bell, x1 heavy bell
Warm Up
x1 round 60 se... -
Advanced Series 3 (2021): Test
Complete all test movements with rest if you want to track progress. Keep note of your weight and reps.
Be sure to rest 1-2 days leading up to your test after your final week of programs in Advanced Series 3. The day of your test (give it everything you have) and rest after. You can start your ...
