PROGRAM 8: Strength and Power 3 (2022), Not Your Average Fit Plan
Welcome to Bells Up TV Strength and Power Series 3 (2022)...
This 12-week program is all about total body strength training and conditioning training, continuing practice from Strength and Power 2 (2022). This program 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). 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: full range of total body push+pull lower and upper body movements, kettlebell jerks, windmills, Turkish Get Ups and blend of ballistics, including cleans, two hand swings, single arm swings and optional snatches. Modifications give for all advanced moves: progressions and regressions given to make this program appropriate for intermediate and advanced levels.
Test Movements: split squats, kettlebell jerks, two hand swings
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 classes, Thurs/Sun off days.
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 moving on to Class 16.
Weeks 11-12: Classes 16+17+18 in order, then repeat in order before taking the final program test
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Strength and Power 3 (2022): Program Introduction
Welcome to your new program, Strength and Power 3 (2022): Not the Average Fitness Plan
Check out this video with Missy as she explains everything you need to know about navigating your next 12 week training block with Bells Up TV.
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welcome to classes 1+2+3 from Strength and Power 3 (2022)
A introduction to the first three classes of Strength and Power 3 (2022)
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Strength & Power 3 (2022) Classes 1+2+3
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Full written programs for classes 1+2+3 from Strength and Power 3 (2022).
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Class 1, Strength and Power 3 (2022): Unleash the Beast
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 1 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.Welcome to the first class in Strength & Power 3 (2022)! Today we set the tone for what is to come with classic strength movements meant to work y...
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Class 2, Strength and Power 3 (2022): Step Outside the Gym Box
Trainer: Lacee
Duration: 37 minutes
Class Type: Full Video
Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.Take Class 2 to an RPE 7-8 by adjusting your rep counts and weights! Lacee gives cues to help you find the right mix for you, including modificati...
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Class 3, Strength and Power 3 (2022): Glutes on Fire
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Overall RPE: 9 out of 10Class 3 should feel like your most challenging session of the week. Push your reps and weight to one before maximum fo...
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Strength & Power 3 (2022) Classes 4+5+6
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Full written program for classes 4, 5 and 6 from Strength & Power 3 (2022).
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welcome to classes 4+5+6 from Strength and Power 3 (2022)
A introduction video to your week ahead.
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Class 4, Strength and Power 3 (2022): Bi’s and Tri’s
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 4 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Class 4 kicks off a fresh two weeks of strength and power sets! Be sure SOS Turkish Get Up's and viking presses feel moderate. The final sequence ...
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Class 5, Strength and Power 3 (2022): What’s your workout window?
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 5 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Class 5 is strength and cardio mixed! The first set is strength with a mix of squatting, hinging and overhead movements. The final set is a little...
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Class 6, Strength and Power 3 (2022): Rate of Perceived Exertion
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Class 6 is a fun mix of strength and ends with somw dynamic lateral lunge cleans. We will give modifications for movements as we go along.
Ove...
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welcome to classes 7+8+9 from Strength and Power 3 (2022)
A introduction video to your week ahead.
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Strength and Power 3 (2022) Classes 7+8+9
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A full written program for classes 7+8+9 from Strength and Power 3 (2022).
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Class 7, Strength and Power 3 (2022): Drop Set
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 7 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.Overall RPE: 8 out of 10
Equipment Recommendations: x2 light to medium bells, x1 medium to heavy bell, resistance band
Key Movements: goblet dea...
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Class 8, Strength and Power 3 (2022): Ladders
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 8 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.Overall RPE: 8 out of 10
Equipment Recommendations: x2 medium bells-heavy bells
Key Movements: double rack squats, alternating hinged rows, half...
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Class 9, Strength and Power 3 (2022): Muscle Maven
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 9 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Overall RPE: 8 out of 10Equipment Recommendations: x2 medium-heavy bells, optional pull up bar
Key Movements: chest press, lunges, quadruped ...
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welcome to classes 10+11+12 from Strength and Power 3 (2022)
A introduction video to your week ahead.
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Strength & Power 3 (2022) Classes 10+11+12
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A full written program for classes 10+11+12 from Strength and Power 3 (2022).
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Class 10, Strength and Power 3 (2022): T-Man
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Overall RPE: 9 out of 10
Equipment Recommendations: x1 heavy bell, x1 medium bell
Key Movements: goblet front lunges, SOS Turkish Get Ups, s...
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Class 11, Strength and Power 3 (2022): Protein Shake
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Overall RPE: 7 out of 10
Equipment Recommendations: x1 heavy bell, x2 medium bells
Key Movements: squats, rows, overhead reverse lunges, de...
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Class 12, Strength and Power 3 (2022): Endorphin Release
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Overall RPE: 9 out of 10
Equipment Recommendations: x1 light bell, x2 medium bells, x1 heavy bell
Key Movements: chest press, curtsey lung...
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Class 13, Strength and Power 3 (2022): 8 Egg Omelette
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 13 of 18Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Overall RPE: 9 out of 10
Equipment Recommendations: x2 light or medium bells, x1 medium or heavy bells, resistance band
Key Movements: ...
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Strength & Power 3 (2022) Classes 13+14+15
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A full written program for classes 13+14+15 from Strength and Power 3 (2022).
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welcome to classes 13+14+15 from Strength and Power 3 (2022)
A video introduction to your upcoming classes.
