Intermediate Series 4, Class 7: Win, Lose or Draw
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 28m
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 each set), yoga block
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
x4 rounds
x5 single side swing cleans + x5 single racked squats + x5 double hinged row
x5-7 push ups with 5 seconds count on the "down" phase, explode up
Set 2
x4 rounds
x8 reverse lunges left and right total repetitions, double racked, alternating legs
x8 push presses
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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Intermediate Series 4, Class 8: Draw ...
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 bellsWarm Up
x1 ro... -
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 ...
