The right time, right place and right path to your strongest self is here...
The Bells Up TV Advanced Series continues with a 12-week program focused on contrast training and conditioning. Advanced Series 3 (2021) was all about heavy lifts and perfecting technique under load. Advanced Series 4 (2021) is all about adding power through blends of heavy and explosive movements. The goal of this program is to practice making heavy weights feel light and moving quickly under load. This is our most athletic-conditioning focused program yet!
Key Movements: kettlebell jerk, push press, hang cleans, single leg deadlifts
Test Movements: double jerk technique, dead stop snatch+push press, endurance ballistic block and optional pull ups
Video Cadence: full videos meant to be completed in sets of x3 TWICE before moving on
Weeks 1-2: Classes 1, 2 and 3 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 3-4: Classes 4, 5 and 6 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 5-6: Classes 7, 8 and 9 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 7-8: Classes 10, 11 and 12 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 9-10: Classes 13, 14 and 15 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 11-12: Classes 16, 17 and 18 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Week 13: Test Session + begin Advanced Series 1 (2022)
A short video with Lacee explaining highlights of your upcoming program.
Written programs for Advanced Series 4 (2021) Classes 1+2+3.
Trainer: Lacee
Duration: 48:27 minutes
Class Type: Full Video
Class 1 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Welcome to the first class in Advanced Series 4 (2021)! This cycle is all about heavy lifts mixed with power. New skills and more practice own...
Trainer: Lacee
Duration: 45:11 minutes
Class Type: Full Video
Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Double front racked squats and two hand swings should feel heavy; press weight should be based on a RPE 8 single side strict press for x3 reps....
Trainer: Lacee
Duration: 45:12 minutes
Class Type: Full Video
Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Prepare to dead clean heavy and choose a bell for the final endurance session your current snatch-weight size or one bell higher. This sessio...
Written programs for Advanced Series 4 (2021) Classes 4+5+6.
Trainer: Missy
Duration: 40:06 minutes
Class Type: Full Video
Class 4 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Class 4 builds upon this series' first two weeks of contrast training. Strength sets should feel heavy; power moves that come after each stren...
Trainer: Missy
Duration: 35:02 minutes
Class Type: Full Video
Class 5 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
In today's session, we take a fives minutes to demonstrate single-side kettlebell jerks; if you have yet to try this movement, pay special att...
Trainer: Missy
Duration: 37:09 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
If you haven't tried something new for awhile, welcome to Class 6. This strength and power blend starts strong with unilateral lower body stre...
Written programs for Advanced Series 4 (2021) Classes 7+8+9.
Trainer: Lacee
Duration: 53:13 minutes
Class Type: Full Video
Class 7 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Single leg strength and power continues to progress, with additional challenges added to single leg deadlifts. Classes 7, 8 and 9 should feel v...
Trainer: Lacee
Duration: 48:38 minutes
Class Type: Full Video
Class 8 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
This class uses double racked bells in mixed weights (one heavy+one moderate, ideally a size down from heavy). If you don't have access to e...
Trainer: Lacee
Duration: 27:00 minutes
Class Type: Partial Video
Class 9 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
As our finishing complex continues to build, closely follow cues and take additional rest if you're not ready to move continuosly without s...
Written programs for Advanced Series 4 (2021) Classes 10+11+12.
Trainer: Missy
Duration: 39:24
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
Today's class continues to emphasize power, with more jerk and push press practice. Base weight selection today on double jerk ability and bring a...
Trainer: Missy
Duration: 42:42 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
In a superset fashion, we bring back explosive overhead work from Class 10, this time with a single bell. If adding eccentric chin ups in ...
Trainer: Missy
Duration: 40:14 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
This class block finishes with more overhead work and a slow burn set of lunges. Racked lunges should feel heavy, split snatches should fe...
Written programs for Advanced Series 4 (2021) Classes 13+14+15.
Trainer: Lacee
Duration: 38:21 minutes
Class Type: Full Video
Class 13 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this p
If possible, upgrade your bell size to match RPE 9 for single leg Romanian deadlifts, hinged rows and side step two hand swings. It's leg day, wit...
Trainer: Lacee
Duration: 41:47 minute video, 20 minute self-led finisher
Class Type: Full and Partial Mix Video
Class 14 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Mixed weight bells are recommended for squat sets only; if you don't have multiple bells...
Trainer: Lacee
Duration: 51:17 minutes
Class Type: Full Video
Class 15 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
This class might look deceiving when written, but with heavy bells for each movement. Go as heavy as possible (safely) for the final seque...
Written programs for Advanced Series 4 (2021) Classes 16+17+18.
Trainer: Missy
Duration: 44:36 minutes
Class Type: Full Video
Class 16 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
Class 16 gives the perfect opportunity to practice moderate weight double jerks.
Overall RPE: 8 out of 10
Equipment Recommendations: x1 ...
Trainer: Missy
Duration: 44:33 minutes
Class Type: Full Video
Class 17 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
The single racked squats in Set 1 of Class 17 should feel very heavy; bring the heaviest possible bell you can rack and squat for x3 reps ...
Trainer: Missy
Duration: 44:33 minutes
Class Type: Full Video
Class 18 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
If you're comfortable with snatch form, this is a class where moving one bell up in weight is possible for Set 2. Use a lighter bell for t...
