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 Program 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

Classes are 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)