Advanced Series 3, Class 8: Layover
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 11m
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 8 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10 overall, with "Set 2" being the most challenging training segment.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, chair/bench, optional yoga block
Warm Up
x1 round:
30 seconds each, running clock:
1. static lunge hold, right
2. single side clean, right side, light bell
3. static lunge hold, left
4. single side clean, left side, light bell
Set 1: RPE 7 out of 10
x4 rounds
*rest 3-5 minutes between rounds as needed and before Set 2
*split squat RPE 8 out of 10
A. x5 elevated plank rows, left and right sides, medium bell
B. x5 rear elevated split squats, goblet hold, medium/heavy bell
C. maximum chair dips (record repetitions)
*if no bench/chair, x10 skull crushers, medium bell
D. x5 standing windmills, left and right sides, medium/heavy bell
Set 2: RPE 8 out of 10
Every 30 seconds x24 rounds (12 minutes total), resting in the remaining time left in the interval:
double bell reset swings
Interval 1: x1 rep
Interval 2: x2 reps
Interval 3: x3 reps
*continue rep cadence for intervals 4/5/6, 7/8/9, 10/11/12, 13/14/15, 16/17/18, 19/20/21, 22/23/24
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