PROGRAM 6: Advanced Series 1 (2022), (Not) Kettlebell Complex Clueless
Trust us, not all kettlebell complexes are created equal...
Welcome to Bells Up TV Advanced Series 1 (2022): (Not) Kettlebell Complex Clueless! This 12-week program is all about using kettlebell complexes (a few movements connected together) to get stronger and fitter. This isn't kettlebell juggling or light cardio flows; only smart planning and complexes that will improve your technique ahead.
Most classes in this series are filmed in full video format (we do the entire training session with you), while some could be in partial video format (we film a warm up and give movements demonstrations). All videos include a written program.
Key Movements: kettlebell snatch/single arm swings , overhead press, swings, split squats, single leg deadlifts, rows and single arm squats
Test Movements: strict press, split squat, endurance single arm swing sequence
This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Advanced Program conditioning library if you want to train x5-6 days per week with Bells Up TV.
EXAMPLE cadence: M/W/F strength classes (this program), Tues/Sat conditioning classes, Thurs/Sun off days.
When completing classes in this series, be sure to follow this cadence:
Weeks 1-2: Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
Week 7-8: Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15 in order, then repeat in order before moving on to Class 16.
Weeks 11-12: Classes 16+17+18 in order, then repeat in order before taking the final program test
Advanced Series 1 (2022), Class 18: Two Permits Does Not Equal a License
Duration: 44:41 minutes
Class Type: Full Length
Congratulations on making it to your final class! After finishing for your second time, rest at least two days before completing the final test session.
Overall RPE: 8 out of 10
Equipment Recommendations: x1 snatch weight bell, x...
Advanced Test 1 (2022): According to your chart...
Duration: 30-40 minutes
Class Type: Test
This is a final test to check in on skills and weight selection. Use this a measure for where you're currently at; keep notes about the bell you use and how your sessions felt overall this cycle. We recommend waiting 1-2 days after your las...