Advanced Series 2 (2021): Sweats and Snatches

Advanced Series 2 (2021): Sweats and Snatches

The Bells Up Advanced Series is back with a fresh 12-week cycle, focused on ballistic movements, total body strength and the infamous kettlebell snatch test. We'll continue working squats, deadlifts and overhead pressing in continuation from Series 1, with more kettlebell swings, snatches and pull ups (optional) added in this cycle. By the end of this program, you'll have the opportunity to attempt 100 snatches in five minutes, plus measure progress in other compound lifts.

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Advanced Series 2 (2021): Sweats and Snatches
  • Advanced Series 2, Class 1: Thelma and Louise

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 1 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    Equipment Recommendations: x1 medium band, x2 heavy kettlebells (swings and deadlifts), x1 moderate bell, x1 foam roller, optional pull up bar

    Welcome t...

  • Advanced Series 2, Class 2: Bitch, I'm Madonna

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 2 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    How to pick a snatch weight bell:
    Women:
    130lbs and under: 12kg
    Over 130lbs: 16kg

    Men:
    150lbs-221lbs and below: 24kg
    Over 221lbs: 28kg

    Equipment Recomm...

  • Advanced Series 2, Class 3: Cartier Love Bracelet

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    Equipment Recommendations: x1 moderate weight kettlebell, x1 heavy bell, optional pull up bar

    A swing grind is coming, but don't let that scare you. Cla...

  • Advanced Series 2, Class 4: Mini Skirt

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 4 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    Equipment Recommendations:
    x2 moderate weight kettlebells

    Squat, press and clean up your mess (words to live by). Class 4 gives you time and reps with d...

  • Advanced Series 2, Class 5: Cinco De Mayo

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Partial Video
    Class 5 of 24; repeat classes 5,6,7 and 8 before continuing with this program.

    Equipment Recommendations: x1 medium band, x2 heavy kettlebells (swings and deadlifts), x1 moderate bell, x1 foam roller, optional pull up bar

    Warm Up
    x2 ...

  • Advanced Series 2, Class 6: All the Single Ladies

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Partial Video
    Class 6 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    Equipment Recommendations: x1 snatch weight bell or one bell size above, x1 light bell, optional pull up bar and medium band, x1 swing weight bell

    War...

  • Advanced Series 2, Class 7: Is it Really Optional?

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Partial Video
    Class 7 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    Equipment Recommendations: x2 moderate weight kettlebells, x1 heavy bell, optional pull up bar

    Warm Up
    x2 rounds
    x1 arm bar left and right sides, 60 s...

  • Advanced Series 2, Class 8: Mixed Drink

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Partial Video
    Class 8 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    Equipment Recommendations:
    x2 moderate weight kettlebells

    Warm Up
    x2 rounds
    x10 advanced birddogs
    x10 bodyweight squats
    x5 bodyweight reverse lunges wi...

  • Advanced Series 2, Class 9: Sriracha Mayo

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video
    Class 9 of 24; repeat classes 9, 10, 11, 12 before continuing with this program.

    Equipment Recommendations:
    x2 moderate weight bells, x1 optional pull up bar, x1 optional heavy bell (if substituting two hand swings for double swings)
    ...

  • Advanced Series 2, Class 10: Yeezys or Jordans?

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video
    Class 10 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

    Leave your shoes off and your calluses manicured before snatching your heart out in class 10. This is the first week we get close to snatch test numb...

  • Advanced Series 2, Class 11: Deuxmoi Deadlifts

    Trainer: Lacee
    Duration: 45 minutes-60 minutes
    Class Type: partial video
    Class 11 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

    Broken up... Not celebrity gossip, the reps. Today's class focuses on broken rep sets with minimal rest between reps. Warm up your poster...

  • Advanced Series 2, Class 12: Diplo

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video
    Class 12 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

    Snatches for all sizes. Bring a little bell, a moderate bell and a heavy bell for a snatch practice that's just the right size.

    Equipment Recommenda...

  • Advanced Series 2, Class 13: Samurai Sword

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video
    Class 13 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    It's almost time to practice that snatch under a little pressure! As you continue to build reps and confidence to prepare for 100 snatches in 5 m...

  • Advanced Series 2, Class 14: Beatrix Kiddo

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video
    Class 14 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    Bring out your best double swings and powerful hip hinging for Class 14. The volume is high and the bells are heavy. This class should feel like ...

  • Advanced Series 2, Class 15: Cherry Blossom Tattoo

    Trainer: Missy
    Duration: 60-70 minutes
    Class Type: Partial Video
    Class 15 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    Mix it up, keep it fresh. Today's session keeps you moving in the frontal plane (lateral movement) with unilateral lower and upper body movements...

  • Advanced Series 2, Class 16: Té Verde

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video
    Class 16 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    Squat low and carry on. Literally, overhead carry that kettlebell on and on and on. Class 16 starts with single racked squats, layers in dead sto...

  • Advanced Series 2, Class 17: Horchata

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video
    Class 17 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    Equipment Recommendations: x1 snatch weight bell, x2 heavy bells, x2 moderate weight bells, x1 optional pull up bar

    The next two week block adds an...

  • Advanced Series 2, Class 18: Bandier of Thieves

    Trainer: Lacee
    Duration: 40-60 minutes
    Class Type: partial video
    Class 18 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    Equipment Recommendations: x1 heavy bell, x1 optional pull up bar, x1 light bell, x2 moderate/heavy bells for racked squats

    The cardio stops her...

  • Advanced Series 2, Class 19: Let's Hike Runyon...

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video
    Class 19 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    Equipment Recommendations: x1 foam roller, x2 moderate weight bells

    Straight up booty. Class 19 is all about that backside; keep your bells heavy a...

  • Advanced Series 2, Class 20: Butterscotch Dilly Bar

    Trainer: Lacee
    Duration: 45-60 minutes
    Class Type: partial video
    Class 20 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    Equipment Recommendations: x1 optional pull up bar, x1 snatch weight bell, x1 moderate to heavy bell

    Our class block finishes with endurance sna...

  • Advanced Series 2, Class 21: Number Two Pencil with a Bubble Sheet

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video
    Class 21 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    Kind of like the Pre-SAT's, but you're not in high school. Today is the day for your first complete a five minute snatch test! Do your best and ...

  • Advanced Series 2, Class 22: Middle Part

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video
    Class 22 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    Snatch, but don't snatch. Today's breaks down the kettlebell snatch in to parts without you realizing it. Concentrate on technique in your over...

  • Advanced Series 2, Class 23: Passport Stamp

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video
    Class 23 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    Bring some bells and let's move all over the map. Today's session is built on single leg work in different planes of motion with a final destina...

  • Advanced Series 2, Class 24: Don't Dream It's Over

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video
    Class 24 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    A simple and sweaty finish to Advanced Series 2! Congrats on your hard work to this point! Once you finish your second session of Class 24, tak...