Bells Up Advanced Series 2: Sweats and Snatches

Bells Up Advanced Series 2: 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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Bells Up Advanced Series 2: Sweats and Snatches
  • Advanced Series 2, Class 1: Thelma and Louise

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

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

    Welcome to the Bells Up Advanced Program, Series 2! Be sure to watch the Series 2 intro vi...

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

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    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 Recommendations: x1 snatch weight bell or one bell size above, x1 heavy bell, optional ...

  • Advanced Series 2, Class 3: Cartier Love Bracelet

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    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. Class 3 continues ladder rep sets and long-form ballistic interval sets to work the ...

  • Advanced Series 2, Class 4: Mini Skirt

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    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 double bells and a variation we love to work on snatch mechanics without actually ...

  • Advanced Series 2, Class 5: Cinco De Mayo

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Partial Video

    This sessions will consist of lots of swings and chin ups on repeat. Take your breaks and rest the grip in between sets.

    Equipment Recommendations: x1 medium band, x2 heavy kettlebells (swings and deadlifts), x1 moderate bell, x1 foa...

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

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Partial Video

    In today's session we will be practicing lots of single side strength.

    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

    Warm Up

    x2 ...

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

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Partial Video

    We have a good mix today. Expect some chin ups, pushups and double bell mixes!

    Equipment Recommendations: x2 moderate weight kettlebell, 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

    Mixed bell rack, pullups and snatches are just a part of todays program!

    Equipment Recommendations:
    x2 moderate weight kettlebells

    Warm Up

    x2 rounds

    x10 advanced birddog
    x10 bodyweight squat facing wall
    x5 bodyweight reverse lunge...

  • Advanced Series 2, Class 9: Sriracha Mayo

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video

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

    Spicy reps and delicious EMOM's: we keep layering on the good stuff. Class 9 kic...

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

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video

    "Full Description:

    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 numbers; from here on out, it's all about endurance, strengthening th...

  • Advanced Series 2, Class 11: Deuxmoi Deadlifts

    Trainer: Lacee
    Duration: 45 minutes-60 minutes
    Class Type: partial video

    Broken up... Not celebrity gossip, the reps. Today's class focuses on broken rep sets with minimal rest between reps. Warm up your posterior chain with Lacee and bring a few bells for single leg deadlifts, optional chin up...

  • Advanced Series 2, Class 12: Diplo

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video

    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 Recommendations: x1 light bell, x1 snatch weight bell, x1 bell above snatch weight, x1 foam rol...

  • Advanced Series 2, Class 13: Samurai Sword

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video

    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 minutes, remember to take care of your hands and substitute to single arm swings if the...

  • Advanced Series 2, Class 14: Beatrix Kiddo

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video

    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 an overall 7-8 rate of percieved effort. If double swings aren't for you, remember a h...

  • Advanced Series 2, Class 15: Cherry Blossom Tattoo

    Trainer: Missy
    Duration: 60-70 minutes
    Class Type:

    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. Don't underestimate how much each set requires core engagement and strength; pay attention to post...

  • Advanced Series 2, Class 16: Té Verde

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video

    Squat low and carry on. Literally, overhead carry that kettlebell on and on and on. Class 16 starts with single racked squats, layers in deadstop clean and overhead carries with a sweaty snatch session at the end. As always, snatch...

  • Advanced Series 2, Class 17: Horchata

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video

    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 additional snatch: you are almost at full rep sets for a five minute snatch test! If ...

  • Advanced Series 2, Class 18: Bandier of Thieves

    Trainer: Lacee
    Duration: 40-60 minutes
    Class Type: partial video

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

    The cardio stops here as we give your hands a break from snatches. That doesn't mean your heart rate won't...

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

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: partial video

    Equipment Recommendations: x1 foam roller, x2 moderate weight bells

    Straight up booty. Class 19 is all about that backside; keep your bells heavy and your lunges full depth. Overall rate of perceived effort should feel like a 7-8 for...

  • Advanced Series 2, Class 20: Butterscotch Dilly Bar

    Trainer: Lacee
    Duration: 45-60 minutes
    Class Type: partial video

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

    Our class block finishes with endurance snatching to prepare you for volume in your upcoming five minute test. Snatch reps will b...

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

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video

    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 think of this as an opportunity to gain experience. Take care of your hands, have your...

  • Advanced Series 2, Class 22: Middle Part

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video

    Snatch, but don't snatch. Today's breaks down the kettlebell snatch in to parts without you realizing it. Concentrate on technique in your overhead position and practice power hip hinges in single arm swings and tempo Romanian de...

  • Advanced Series 2, Class 23: Passport Stamp

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video

    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 desination of fast-paced cardio.

    Equipment Recommendations: x2 moderate weight bell, x2 op...

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

    Trainer: Missy
    Duration: 45-60 minutes
    Class Type: partial video

    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, take a few days off to rest before completing your snatch test and other movement tests....