PROGRAM 4: Advanced Series 3 (2021), Build Your Empire
The Bells Up Advanced Series is back with a fresh 12-week cycle, focused on increasing snatch endurance, building unilateral lower body strength and cardio. We'll continue working squats, deadlifts and overhead pressing in continuation from Series 1 and 2, with more kettlebell swings, snatches and pull ups (optional) added in this cycle. By the end of this program, we will test unilateral lower body/single leg deadlift, renegade rows, SOS Turkish Get Ups and double bell swing endurance.
Key Movements: kettlebell jerks, push presses, hang cleans, single leg deadlifts
Test Movements: single leg deadlifts, renegade rows, SOS TGUs, double bell swing endurance
Video Cadence: videos meant to be completed in sets of x4 TWICE before moving on.
Weeks 1-2: Classes 1, 2,3 and 4 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 3-4: Classes 5, 6, 7 and 8 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 5-6: Classes 9, 10, 11 and 12 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 7-8: Classes 13, 14, 15 and 16 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 9-10: Classes 17, 18, 19 and 20 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Weeks 11-12: Classes 21, 22, 23 in order, with 1-2 optional Advanced cardio classes on days in between strength classes
Week 13: Test Session + begin Advanced Series 1 (2022)
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Advanced Series 3 (2021) Classes 1+2+3+4
53.5 KB
Written program for Advanced Series 3 (2021) Classes 1+2+3+4
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Advanced Series 3, Class 1: Checked Luggage
Trainer: Missy
Duration:45
Class Type: Partial Video
Class 1 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.Class 1 should feel like an overall 70% of your maximum total effort, with Set 2 raising the heart rate.
Equipment Recommendations:
x1 light bell and s... -
Advanced Series 3, Class 2: Book the Car
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 2 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
Class 2 should feel like an overall 70% of your maximum effort, with Set 2 being the most challenging training segment. Be sure to use heavy bell... -
Advanced Series 3, Class 3: Cross Country
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.Class 3 should feel like 70% of your maximum effort, with Set 2 feeling light and easy.
Equipment Recommendations:
x1 light bell, chair or bench, yoga ... -
Advanced Series 3, Class 4: Which Time Zone?
Trainer: Missy
Duration: 45 minutes
Class Type: Partial VideoClass 4 should feel like 70% of your maximum effort, with Set 2 being the most challenging training segment.
Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells that match rate of perceived effort (RPE for each ... -
Advanced Series 3 (2021) Classes 5+6+7+8
54.5 KB
Written program for Advanced Series 3 (2021) Classes 5+6+7+8
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Advanced Series 3, Class 5: Non-Stop Flight
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 5 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.This session should feel like 70% of your maximum effort, with "Set 2" raising the heart rate.
Equipment Recommendations:
x1 light bell, optional shoe/... -
Advanced Series 3, Class 6: 50 States
Trainer: Lacee
Duration:45
Class Type: Partial Video
Class 6 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.This session should feel like 70% of your maximum effort, with "Set 2" being the most challenging training segment. Use bells that will be challenging wh...
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Advanced Series 3, Class 7: Road Map
Trainer: Lacee
Duration: 45 minutes
Class Type: Partial Video
Class 7 of 24; repeat classes 5, 6, 7 and 8 twice in order before continuing with this program.This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, chair or bench, x2 matching medium... -
Advanced Series 3, Class 8: Layover
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 8 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.This session should feel like a RPE of 7 out of 10 overall, with "Set 2" being the most challenging training segment.
Equipment Recommendations...
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Advanced Series 3 (2021) Classes 9+10+11
47.4 KB
Written program for Advanced Series 3 (2021) Classes 9+10+11
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Advanced Series 3, Class 9: European Vacation
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 9 of 20; repeat classes 9, 10 and 11 before continuing with this program.Warm Up
x1 round
30 seconds each, running clock:
1. baby Turkish get up, right side, light bell
2. baby Turkish get up, left side, light bell
3. forward craw... -
Advanced Series 3, Class 10: Positano
Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 10 of 20; repeat classes 9, 10 and 11 before continuing with this program.x2 rounds
45 seconds each, running clock:
1. standing halos, alternating directions, light bell
2. crush grip squats
3. single arm full plank, right
4. over... -
Advanced Series 3, Class 11: South of France
Trainer: Missy
Duration: 35 minutes
Class Type: Full Video
Class 11 of 20; repeat classes 9, 10 and 11 before continuing with this program.This session should feel like an overall RPE of 8 out of 10.
x2 rounds
30 seconds each, running clock:
1. pry squats
2. bottoms up marches, right, light be... -
Advanced Series 3 (2021) Classes 12+13+14
55.1 KB
Written program for Advanced Series 3 (2021) Classes 12+13+14
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Advanced Series 3, Class 12: Headed North
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 12 of 20; repeat classes 12, 13 and 14 before continuing with this program.This session should feel like an overall RPE of 9 out of 10; the most challenging in this block of three classes.
Equipment Recommendations:
x2 matching l... -
Advanced Series 3, Class 13: Smuggler's Notch
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 13 of 20; repeat classes 12, 13 and 14 before continuing with this program.This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x2 medium/heavy bellsWarm Up:
x1 round
60 seconds each, ru... -
Advanced Series 3, Class 14: Vermont Maple Syrup
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 14 of 20; repeat classes 12, 13 and 14 before continuing with this program.This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x2 light/medium bells, x1 heavy bell
Warm Up
x2 rounds
30 se... -
Advanced Series 3 (2021) Classes 15+16+17
48.3 KB
Written program for Advanced Series 3 (2021) Classes 15+16+17
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Advanced Series 3, Class 15: Out East
Trainer: Missy
Duration:45
Class Type: Full Video
Class 15 of 20; repeat classes 15, 16 and 17 before continuing with this program.This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, optional pull up barWarm Up:
x3 ro... -
Advanced Series 3, Class 16: Mattituck
Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 16 of 20; repeat classes 15, 16 and 17 before continuing with this program.This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x1 yoga block or bench, x2 matching medium/heavy be... -
Advanced Series 3, Class 17: The Hamptons
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 17 of 20; repeat classes 15, 16 and 17 before continuing with this program.This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x1 light bell, x2 matching medium/heavy bells
x2 rounds
30 se... -
Advanced Series 3 (2021) Classes 18+19+20
40.2 KB
Written programs for Advanced Series 3 (2021) Classes 18+19+20
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Advanced Series 3, Class 18: No Place Like Home
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 18 of 20; repeat classes 18, 19 and 20 before continuing with this program.This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, optional pull up barWarm ...
