Class 3 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Trainer: Missy
Duration: 20
Class Type: Full Video
Class 3 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Class 3 focuses on all the carry positions. We will learn hoow to single side clean the bell as well as proper rack and overhead positions. Overall RPE 8 out of 10.
Equipment Recommendations: x1 light bell
Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. 360 breathing exercise (4 count in 8 count out)
2. x1 squat + x1 deadlift + x1 reverse lunge each leg, bodyweight
3. forearm plank + downdog
4. calf raises
TEACH SINGLE SIDE DEADCLEAN RACK AND OVERHEAD 5:00
Set 1: RPE 8 out of 10
15 seconds each movement x2 rounds:
1. farmer's carry, left
2. racked carry, left
3. overhead carry, left
4. farmer's carry, right
5. racked carry, right
6. overhead carry, right
Set 2: RPE 8 out of 10
x3 rounds
*rest 2 minutes between rounds
A. x3 goblet cleans + x6 total goblet hold marches left and right sides
B. x2 single side deadstop cleans + x1 strict press + 2 count pause in rack and overhead, left and right sides
C. x3 push ups with 3 count down and up
*modification: knees
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Class Type: Full Video
Class 4 of 12. Complete and repeat Classes 4, 5 and 6 in order before continuing with this program. -
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Duration: 20
Class Type: Full Video
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Equipment Recommendations: x1 light or medium bell and a bench or stable surface
Warm Up
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Duration: 30 minutes
Class Type: Full Video
Class 6 of 12. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Overall RPE 8 out of 10
Equipment Recommendations: x2 matching light bells
Warm Up
30 seconds each x1 round:
1. x5 bodyweight split stance squ...
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