Program Goal: you're lifting heavier and your bells (and maybe you) are feeling lighter...
Who is this program for?
*Those that completed Intermediate Series 1 and feel great regarding technique; if you don't feel ready to move on, we recommend repeating Series 1 before moving on.
*Those well versed in squat/hinge/push/pull patterns and have experience with ballistic movements like the kettlebell swing.
*Intermediate kettlebell users: as in, it's not your first time swinging, but you're not quite ready to for advanced skill and strength work.
*Advanced kettlebell practitioners looking to lift heavy in basic skills; we recommend bringing some big bells to this program to challenge yourself!
In Intermediate Series 2, we introduce weighted Turkish Get Ups, continue building strict press weight and reps and introduce single arm swings, plus other ballistic power variations. This cycle is an even mix of strength and cardio. At the end of Series 2, you will test single arm swing technique and endurance, strict press strength, double racked squat and find your "comfort weight" when performing a Turkish Get Up. You'll also re-test the double deadlift if you completed Intermediate Series 1.
Series 2 is comprised of 24 videos led by Missy and Lacee; almost all videos are what we call "partial" format, as in we'll lead you through a guided warm up, then spend time demonstrating and giving detailed form cues for the movements included in the class. We will not guide you through the entire class; this allows us to set you up for success and program adequate rest breaks for heavy strength session. Partial videos are part of the Bells Up "secret sauce." No worries: everything you need is included in each class video class description, including a detailed written program and sometimes a custom timer you can use to keep yourself on track during class.
Please repeat classes in groups of 4 before moving on, or complete half the program (12 classes) and start over before moving on. Each class in this series should be completed TWICE before testing. We program on a 4-session-per-week cadence, so this program will take 12-weeks total if you complete x4 classes per week.
We recommend you follow @laceelazoff on Spotify https://open.spotify.com/user/laceelazoff?si=TjQoOnetSJWtXpTjQOWx9Q
for playlists and follow @bellsuptv on Instagram for video release updates!
Have fun and ask us questions on the message board or by email.
Get Up. Show up. Let's get those Bells Up!