Trainer: Lacee
Duration: 60 minutes
Class Type:
Class 14 of 24; repeat classes in groups of x4 before continuing with this program.
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
Warm Up
60 seconds each, running clock x2 rounds:
1. bird dog plank
2. double hollow heels taps
3. duck walk
4. hollow rocks, 20 seconds on, 20 seconds off, 20 seconds on
Set 1
*rest 1 minute between sides, sets and the next movement.
*rest 3-5 minutes between rounds
x5 rounds:
1. x7-9 suitcase deadlifts, moderate weight bell
2. x7-9 three point rows left and right sides, moderate weight bell
3. x1 Turkish Get Up with 5-7 presses on floor, right and left sides, test weight bell
4. single racked march left and right sides, 45 seconds with 3-5 seconds hold after each march
Every minute on the minute, resting in the remaining time left before the next minute begins.
x5 rounds (10 minutes total):
odd minute intervals: x10 two hand swings, heavy bell
even minute intervals: x5 two hand swings, heavy bell"
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...
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...
