Intermediate Series 4, Class 1: Shuffle the Deck
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 37m
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 1 of 12; repeat classes 1 and 2 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 heavy bell, x2 matching light/medium bells, towel/dowel/resistance band
Warm Up
x2 rounds
30 seconds each, running clock:
1. moving forearm plank
2. arm bar, right
3. arm bar, left
4. hollow hold pulls
x2 rounds
30 seconds each, running clock:
1. dynamic 90/90
2. shoulder taps with 3 seconds pause after each tap
3. isometric lung hold, right
4. isometric lung hold, left
Set 1: RPE 7 out of 10
x3 rounds
*rest 3-5 minutes between rounds, or until full recovered
A. x3-5 goblet deadlifts
B. x3-5 goblet cleans
C. x6-8 goblet marches (x3-4 left and right sides) with 5 seconds pause each leg
D. x1 Turkish get up (foot on wall), right and left sides
E. x2-3 goblet squats, 5 count on the "down" phase with pause at bottom
F. x1 double bell standing strict press
Set 2: RPE 8 out of 10
Every minute on the minute, resting in the remaining time left in the interval.
x5 rounds (10 minutes total)
odd minutes (rounds 1,3,5,7,9): x5 double bell swing cleans
even minutes (rounds 2,4,6,8,10): x2-6 seesaw press (x1-3 left and right sides)
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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Intermediate Series 4, Class 2: "A" Game
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 2 of 12; repeat classes 1 and 2 twice (in order) before continuing with this program.This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x1 medium bell, x1 heavy bell (swing we... -
Intermediate Series 4, Class 3: Full ...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 3 of 12; repeat classes 3 and 4 in order before continuing with this program.This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell for the warmup and x2 matching medium-heavy bells, towel/d... -
Intermediate Series 4, Class 4: Four ...
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...
