Intermediate Series 1 (2022), Class 3: Make Your Own Luck
PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts • 36m
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Class 3 includes a lot of work in the rack position, so take breaks as needed and be sure to choose an appropriate bell size. Overall RPE 8 out of 10, with some sections reaching a 9 out of 10.
Equipment Recommendations: x2 medium/heavy bells, x1 optional light bell
Warm Up
x1 round
Every 60 seconds, continuous running clock:
1. x1 Turkish Get Up, right side
2. x1 Turkish Get up, left side
3. double bell suitcase marches
4. full plank+hollow hold+full plank, switching movements every 20 seconds
30 seconds on, 30 seconds off x5 rounds:
double swing cleans
Set 1: RPE 8 out of 10
Every minute on the minute x3 rounds:
1. x10 goblet semi-sumo explosive deadlifts
2. x10 goblet squats
3. x10 push ups
Set 2: RPE 9 out of 10
x3 rounds
*rest 3 minutes after each round
a. x5 single side squats+x5 push presses, right
b. x5 single side squats+x5 push presses, left
c. x10 double bell gorilla rows
Up Next in PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts
-
Intermediate Series 1 (2022), Class 4...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 4 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Today's class should feel like an overall RPE of 7 out of 10, with Set 2 feeling like an 8.
Equipment Recommendations: x2 medium/heavy kettlebel...
-
Intermediate Series 1 (2022), Class 5...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 5 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Class 5 should feel like an overall RPE of 8; be mindful of posture when doing seated presses.
Equipment Recommendations: x2 medium/heavy kettle...
-
Intermediate Series 1 (2022), Class 6...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Today is the day for heavy bells. Pick weights that will reflect an overall RPE 9 out of 10 for reps and rounds.
Equipment Recommendations: x2 ...
5 Comments