Intermediate Series 4, Class 4: Four of a Kind
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 51m
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 4 of 12; repeat Classes 3 and 4 in order twice before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 medium bells, x1 heavy bell (swing weight)
Warm Up
x1 round
30 seconds each, running clock:
1. kickstand good mornings left
2. kickstand good mornings right
3. half kneeling windmills left
4. half kneeling windmills right
5. seated alternating halos
20 seconds on, 10 seconds rest x6 rounds:
two hand swings
Set 1
x6 rounds, resting 30 seconds-1 minute between rounds as needed:
x3 double swing cleans + x3 double racked squats + x3 double hinged rows
Set 2
x4 rounds, resting 1-2 minutes after each round:
A. x5 kickstand deadlifts left and right sides (heavy bell held suitcase-style opposite of front leg side)
B. x5 skull crushers, legs held at tabletop
C. x5 push ups
Set 3
x3 rounds, resting 1 minute after each round as needed.
Complete all movements right side, then all left side in order (both sides equal x1 round):
x10 out breaths single racked hold marches (opposite leg marches only)
x20 out breaths single arm forearm planks
x3 Turkish get ups to half kneel with x3 presses in the half kneeling position
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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Duration:40
Class Type: Full Video
Class 5 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell and x2 matching medium-heavy bellsx1 round
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Intermediate Series 4, Class 6: All In
Trainer: Missy
Duration:35
Class Type: Full Video
Class 6 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for e... -
Intermediate Series 4, Class 7: Win,...
Trainer: Missy
Duration:35
Class Type: Full Video
Class 7 of 16; repeat classes 5, 6 and 7 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 that match rate of perceived effort (RPE for e...
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