Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 15 of 24; repeat classes in groups of x4 before continuing with this program.
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 classes in this set, and overall RPE of 7.
Equipment Recommendations: x2 medium bells, x1 optional heavy bell
Warm Up:
20 seconds on,10 seconds off x8 rounds:
odd numbered intervals: crab crawl
even numbered intervals: crab crawl with reaches
20 seconds on, 10 seconds off x8 rounds:
odd numbered intervals: side plank, right side
even numbered intervals: side plank, left side
40 seconds on, 20 seconds rest x8 rounds:
1. slow push ups
2. racked squat, right side, moderate bell
3. slow push ups
4. racked squat left side, moderate bell
40 seconds on, 20 seconds rest x5 rounds (10 minutes total):
1. double racked clean+squat+push press (each movement combo equals one rep), moderate bells
2. goblet hold kneel to stand, heavy to moderate bell
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 16 of 24; repeat classes in groups of x4 before continuing with this program.
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 s...
Duration:60 minutes
Class Type: Partial Video
Class 17 of 24; repeat classes in groups of x4 before continuing with this program.
Lots of rounds and lots of repetitions. Lots of presses, squats and lunges! Trust the process. Each round and each repetition gets us closer to more strength.
Equip...
Trainer: Missy
Duration:60 minutes
Class Type: Partial Video
Class 18 of 24; repeat classes in groups of x4 before continuing with this program.
More repetitions of the same movements of rows and presses will only get us stronger. Today we will end with a little sweat too!
Equipment Recommendat...
