PROGRAM 4: Advanced Series 3 (2021), Build Your Empire

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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PROGRAM 4: Advanced Series 3 (2021), Build Your Empire
  • Advanced Series 3, Class 19: Mountains or Ocean?

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 19 of 20; repeat classes 18, 19 and 20 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 bells

    Warm Up
    x1 round
    60 seconds each, run...

  • Advanced Series 3, Class 20: On to the Next One...

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 20 of 20; repeat classes 18, 19 and 20 before finishing this program.

    This session should feel like an overall RPE of 8 out of 10.

    Equipment Recommendations: x1 light bell, x1 medium bell, x1 heavy bell

    Warm Up
    x1 round 60 se...

  • Advanced Series 3 (2021): Test

    Complete all test movements with rest if you want to track progress. Keep note of your weight and reps.
    Be sure to rest 1-2 days leading up to your test after your final week of programs in Advanced Series 3. The day of your test (give it everything you have) and rest after. You can start your ...