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.
Trainer: Lacee
Duration: 50 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 owning...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
This session should feel like an overall RPE 8 out of 10. Double front racked squats and two hand swings should feel heavy; press weight should be...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Today's session should feel like an overall RPE 7-8 out of 10. Prepare to dead clean heavy and choose a bell for the final endurance session you...
Trainer: Missy
Duration: 40 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, with an overall RPE of 8 out of 10. Strength sets should feel heavy; power...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 5 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Today's session should feel like an overall RPE 7/8 out of 10 for all sets. We take a fives minutes to demonstrate single-side kettlebell jerks; ...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
This session should feel like an overall 7/8 out of 10.
Equipment Recommendations: x2 moderate/heavy bells, x1 snatch weight bell
Warm Up
x1 r...
Trainer: Lacee
Duration: 50 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. Overall rate of perceived effort sh...
Trainer: Lacee
Duration: 45-60 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...
