Welcome to Bells Up TV, Program 10: Trust The Thrust!
The Bells Up TV Intermediate/Advanced Series continues with a 10-week program focused on posterior chain strength. Advanced students can complement this program with a .pdf 10-week snatch test program and complete the infamous 5-minute snatch endurance test at the end of the program. If snatching is not in your practice, you’ll find modifications and alternate options, including single-arm swings and push presses. The goal of this program is to push back-of-body strength along with cardiovascular endurance.
PROGRAM 10 is for intermediate and advanced levels; we offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort/exertion). RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session.
Key Movements: various bilateral and unilateral hinge patterns, lunge patterns, kettlebell swings, optional snatches, overhead presses, lateral lunges and curtsey lunges
Test Movements: deadlifts and upper body pull strength
This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Intermediate or Advanced conditioning series if you want to train x5-6 days per week with Bells Up TV.
EXAMPLE cadence: M/W/F strength classes (this program), Tues/Sat cardio/conditioning classes, Thurs/Sun off days.
*If you are following the Bells Up TV snatch test program, please start in Week 2 of that program and complete it on days between strength classes in Program 10, with your "light" snatch day as an optional day 6 of training, or as a warm-up on the same day as one of your strength sessions.
When completing classes in this series, be sure to follow this cadence:
Weeks 1-2: Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
Week 7-8: Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15 in order, then repeat in order before taking the final program test