PROGRAM 10: Trust The Thrust
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. We recommend completing this program after PROGRAM 9, or starting here and moving on to PROGRAM 11 in the future.
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
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PROGRAM 10 GUIDE: Trust The Thrust
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A how-to guide for PROGRAM 10, Trust The Thrust.
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79.4 KB12-Week Snatch Test Program
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A 12-Week program to take you from zero to a 5-minute snatch endurance test completion.
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Written Version, PROGRAM 10, Trust The Thrust, Classes 1+2+3
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A full written version of classes 1+2+3 from Program 10, Trust The Thrust
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Class 1, PROGRAM 10, Trust The Thrust: It Starts with a Hinge
Trainer: Lacee
Class 1 of 15. Complete and repeat Classes 1, 2, and 3 before continuing with this program.Overall RPE: 7 out of 10
Equipment Recommendations: x1 lightweight kettlebell, x2 matching moderate-weight kettlebells, x2 heavy-weight kettlebells, optional pull up bar
Key Movements: do...
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Class 2, PROGRAM 10, Trust The Thrust: Discipline vs. Motivation
Trainer: Lacee
Class 2 of 15. Complete and repeat Classes 1, 2, and 3 before continuing this program.Overall RPE: 7 out of 10
Equipment Recommendations: x1 lightweight kettlebell, x2 matching moderate-weight kettlebells, x2 heavy-weight kettlebells, moderate band horizontal rows
Key Movements...
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Class 3, PROGRAM 10, Trust The Thrust: Above Average
Trainer: Lacee
Class 3 of 15. Complete and repeat Classes 1, 2, and 3 before continuing this program.
Overall RPE: 8 out of 10Equipment Recommendations: x1 light kettlebell, x2 matching moderate kettlebells, x2 heavy kettlebells
Key Movements: double racked squats, eccentric pull downs, cur...
