Classically Swole, Class 9: Protein On Ice (STRENGTH)
10-Week Kettlebell Strength+Hypertrophy+Power
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43m
trainer: Lacee
duration: 44 minutes
class 9 of 20
program focus: squat+press+swing
Join Lacee for today's lower body knee-dominant class (lunges and squats), mixed with strict press combinations. This class combines classic strength movements with the "most classic" off all kettlebell movements, the two-hand swing. Please bring an optional squat wedge and review the below key movements and equipment recommendations before beginning. This class should feel heavy: an overall RPE 8.
key movements:
*double racked kettlebell or dumbbell squats (x2 moderate to heavy kettlebells or dumbbells)
*optional barbell front squats (barbell and plates)
*double strict and single side presses (x1 moderate weight kettlebell you can press overhead for at least x5 reps)
*two-hand kettlebell swings (x1 heavy kettlebell you an swing for x10 reps consecutively)
*double suitcase hold reverse lunges (x2 moderate weight kettlebells or dumbbells you can lunge at least x5 reps per side consecutively)
*bodyweight split squat with front heel elevation holds (optional light to moderate kettlebell)
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