Video 6 of 15
Trainer: Lacee
Duration: 36 minutes
Program Focus: heavy lower+rotation+upper accessories

*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These sessions are for Weeks 3+4 of your program.
*BONUS SKILL VIDEO to be paired with Session 6: bent press introduction. Watch this video before or after completing Session 6 if you are learning how to bent press.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.

Session 6 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This session is works squat and push patterns, with double clean practice. You have the option to use the same two kettlebells for the final strength sequence (base weight on what you can double overhead press for at least x5 reps) OR bring two sets of bells and switch to heavy+heavy for squats.

Key Movements and Equipment Recommendations:
*half kneeling chops (x1 light dumbbell, kettlebell or medicine ball)
*baby Turkish Get Ups (x1 moderate to light kettlebell)
*double swing clean+squat+press complex (x2 moderate weight kettlebells you can press at least x5 reps, optional x2 heavy kettlebell for squats only)