Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Let the rep ladder climb to the sky! We're back with a fresh set of classes, but the same movements over and over (because that's how we get results, remember)? Join bring some big bells and work total body in a heavy session that should feel like an overall 7-8 rate of perceived effort.
Equipment Recommendations: x2 heavy bells, x2 moderate weight bells, x1 light bell
Warm Up:
60 seconds each movement, running clock.
x2 rounds:
1. single leg deadlift, bodyweight (30 seconds each side)
2. duck walk
3. single arm plank, 20 seconds left, 20 seconds rest, 20 seconds right
4. close stance squat, bodyweight or light bell"
Set 1
x3 rounds:
*RPE 7
*rest 1 minute between sides, sets and the next movement
*rest 3-5 minutes between rounds
1. double bell farmer's hold march, heavy bells, 60 seconds, holding raised leg up for a count of 5 seconds
2. 3/5/7 reps standing strict presses left and right
3. 3/5/7 reps goblet squats, moderate to heavy bell
Set 2
x3 rounds:
*RPE 7
*rest 1 minute between sides, sets and the next movement
*rest 3-5 minutes between rounds
1. 3/5/7 reps chest press left and right sides, moderate bells
2. 3/5/7 reps rear elevated lunges left and right side, goblet hold, moderate to heavy bell
3. standing bottoms up hold left and right sides, 35-40 seconds, light bell
Trainer: Lacee
Duration: 60 minutes
Class Type:
Reps counts stay high in Class 14 and we know you're ready. We brings back heavy 2-hand swings, floor-press Turkish Get Ups and deadlifts to create a posterior chain built to last.
Equipment Recommendations: x1 heavy bell, x1 moderate weight bell...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Switch your rack and push it slow. Class 15 is a simple program that adds up quickly. Don't underestimate the power of short intervals and moving with intention (aka slow and controlled). This should feel like one of the lightest clas...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
A big finish to the week with more snatch practice; if you are not comfortable snatching, reps can be substituted for dead clean to push press. This should feel like a moderate session, with an overall rate of perceived effort of 7.
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