Video 10 of 15
*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Video 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.
Class/Session 10 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This class blends pauses and slow tempos for squats and presses, while mixing in single arm swings for power and core work.
Key Movements and Equipment Recommendations:
*double swing cleans (x2 moderate to heavy kettlebells)
*single side dead stop cleans, staggered and regular stance (x1 moderate kettlebell)
*double kettlebell racked pause and regular squats (x2 moderate weight kettlebells)
*single arm kettlebell swings (x1 moderate weight kettlebell you can swing for x10 reps)
*slow eccentric pull down standing strict presses (x1 moderate weight kettlebell you can press overhead for at least x5 reps)