Trainer: Lacee
Duration: 20-30 Minutes
Class Type: Partial Video
Class 16 of 16: this is the only session you do not repeat in this sequence! Time to test...
Class 16 is the final session in Intermediate Series 1: The Posterior Chain. At this point, you should have taken classes 1-15 twice, in groups of four classes (in order), or started over at class 8, followed by classes 9-15 in the same fashion. Congratulations on making it to the end of this 8-week program!
Today's test doesn't have a right answer: it's simply here to give you a point to check in.
Please rest for at least 24 hours before testing and record your results to compare in the future. If you do not feel ready to move on to Series 2, you can repeat this entire program again working on technique improvements.
Program:
Warm Up (video with Lacee)
60 seconds each, running clock x2 rounds:
1. good morning round 1, hollow hold round 2 (20 seconds on/10 seconds rest/20 seconds on)
2. seated halo alternating sides
3. duck walk
4. racked carry left side
5. racked carry right side
60 seconds left and right sides, x1 round:
1. arm bar left
2. arm bar right
"For each test, use a set of weights you are most comfortable with that challenge you. Please use a kettlebell swing weight that feels challenging for x10 reps. Record your weight selection for future reference.
TEST 1
Rep maximum double deadlift
*use the heaviest weights you can lift with solid form for +5 reps
*Rest 3-5 minutes after
*if you are able to easily deadlift more than x12 reps, it is time to increase weight
TEST 2
Rep maximum strict press left and right sides
*Rest 3-5 minutes after
*if you are able to easily press more than x8 reps, it is time to increase weight
TEST 3
Endurance (optional)
Every 45 seconds x20 minutes
x8 kettlebell swings
"*if your perceived effort hits 90% capacity within the set, stop and record where you left off
*If you finish and do not feel challenged, it's time to go up in weight, add rounds, or move on to new skills like single arm swings and snatches (Intermediate Series 2 and Advanced Programs).
*if kettlebell swings are still new to you, skip this test for now and save for a later date