Intermediate Series 4, Class 3: Full House
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 38m
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/dowel or resistance band
Warm Up
x4 rounds
20 seconds on, 10 seconds off:
1. plank to push up
2. crush grip goblet squat
x1 round of the below descending rep ladder:
10/9/8/7/6/5/4/3/2/1 single arm swings, left and right sides
Set 1: RPE 7 out of 10
x4 rounds
*rest 3-5 minutes between rounds, or until fully recovered
A. x3-5 goblet deadlifts
B. x3-5 goblet cleans
C. x6-8 goblet marches (x3-4 left and right side marches) 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 numbered intervals (1,3,5,7,9): x5-7 double bell swing cleans
even numbered intervals (2,4,6,8,10): x4-6 seesaw presses (x2-3 left and right)
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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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
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Intermediate Series 4, Class 5: Keep ...
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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
30 seconds each, r... -
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...
