Intermediate Series 4, Class 8: Draw from the Deck
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 50m
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 8 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x2 light/medium bells, x2 matching medium/heavy bells
Warm Up
x1 round
60 seconds each, running clock:
1. crawl forwards, then backwards with opposite knee taps
2. rolling scorpion + pump stretch (30 seconds each)
3. advanced bird dog with 3-5 seconds pause in each lift
4. standing neck rotations, light bell behind back
x1 round of the below rep ladder:
1/3/5/7/9 (one bell down from snatch or snatch size bell)
single arm swings, left and right sides
*try transitioning between reps with a hand to hand swing, avoiding putting the bell down
Set 1
x4 rounds:
x8 suitcase deadlifts
x8 double bell swing cleans
x5-7 double racked squats, 5 count on the "down" phase with pause at bottom
x2-3 windmills + presses, left and right sides
Set 2
Every Minute on the Minute, resting in the remaining time left in the interval.
x3 rounds (12 minutes total):
Minute 1: x4-5 double racked reverse lunges, left and right sides
Minute 2: x1 Turkish get up, right
Minute 3: x8 double bell reset swings
Minute 4: x1 Turkish get up, left
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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Intermediate Series 4, Class 9: Short...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 9 of 16; repeat classes 8, 9 an d10 in order before continuing with this programThis session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching light/medium bells, x1 heavy bell, chair/bench or dip bar... -
Intermediate Series 4, Class 10: Ace ...
Trainer: Lacee
Duration:40 minutes
Class Type: Full Video
Class 10 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, x1 heavy bell (swing weight)Warm ...
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Intermediate Series 4, Class 11: Spli...
Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
Class 11 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bellsWarm Up
x4 rounds...
