Advanced Series 3, Class 9: European Vacation
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 36m
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 9 of 20; repeat classes 9, 10 and 11 before continuing with this program.
Warm Up
x1 round
30 seconds each, running clock:
1. baby Turkish get up, right side, light bell
2. baby Turkish get up, left side, light bell
3. forward crawl with shoulder taps
20 seconds on, 10 seconds rest x8 rounds
single arm reset cleans, alternating sides each interval
Set 1: RPE 9 out of 10
x6 rounds
A. double bell suitcase deadlift, pause at the top of each repetition for 3-5 seconds, heavy bells
round 1: x3 reps
round 2: x5 reps
round 3: x7 reps
round 4: x3 reps
round 5: x5 reps
round 6: x7 reps
B. push ups, subtracting -2-3 reps from last week's maximum, 5 seconds down on the lowering phase
C. x7-8 crush grip rows, heavy bell
Set 2: RPE 9 out of 10
x5 rounds (12:30 minutes)
1.45 seconds:
x5 double bell reset cleans
x5 double bell push press
2. 45 seconds:
x5 double bell reset cleans
x5 double bell push press
3. 60 seconds rest
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, x1 heavy bell (crush grip)
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Duration: 45 minutes
Class Type: Full Video
Class 10 of 20; repeat classes 9, 10 and 11 before continuing with this program.x2 rounds
45 seconds each, running clock:
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2. crush grip squats
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Class Type: Full Video
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Class Type: Full Video
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Equipment Recommendations:
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