One Bell Rising — Heavy Rungs
The heavy pressing day: five clean-and-press ladders per side at the week's top RPE, then a full one-arm swing block. One kettlebell, no bench, no rack.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | One-Arm Kettlebell Clean Rack practice, not conditioning. Clean quietly to the shoulder with no bang on the forearm. Reps per side. 1 warm-up set first 1 × 5 · rest 1:30 | 1 | 5 | 1:30 |
| 02 | One-Arm Kettlebell Military Press To The Side Five ladders of 1-2-3 reps per side as listed. Each set below is one rung; a fresh clean starts every rung. Sets 1-3 are ladder one, 4-6 ladder two, and so on. Rung count, rest and ceiling are set by the week directive, not by this list. Weeks 5-8: add a fourth rung to each ladder as an extra logged set at the week's top RPE. Weeks 9-11 Track B: 1-2-3-4-5, ladder count per the week. Deload week: run rungs 1-9 only at RPE 6.5 with 120s rest. Test week: run rungs 1-6 at RPE 6, then one all-out strict set per side logged as an extra set, and stop the pressing block there. 15 × 1–3 · rest 2 min–2:30 | 15 | 1–3 | 2 min–2:30 |
| 03 | One-Arm Kettlebell Swings Ten sets of ten reps, one hand per set, alternating hands set to set — five sets per hand. Chest-height projection every rep; this block progresses on its own clock, not with the ladders. Deload week: five sets only. Weeks 9-11: run the same ten sets on the week's timed clock. Test week: skip this block entirely — the heavy day's only work is the press rep-max. Stop the block the moment projection or lockout degrades. 10 × 10 · rest 1 min | 10 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Ladders first, ballistics second — pressing quality decides the day and swings would spoil it if they came first. Rung count, rest and ceiling come from the week directive, not the numbers below: weeks 1-4 and the deload run 1-2-3, weeks 5-8 add a fourth rung, weeks 9-11 may run 1-2-3-4-5, and rest walks 120s down to 60s. Clean the bell for every rung; rack tight, ribs down, no lean. If a rung slows or the elbow drifts wide, end that ladder. Do not substitute a two-bell press.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the One Bell Rising — Heavy Rungs template?
Ladders first, ballistics second — pressing quality decides the day and swings would spoil it if they came first. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is One Bell Rising — Heavy Rungs, and how long does it take?
One Bell Rising — Heavy Rungs runs 3 movements and about 26 working sets, roughly 76 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Heavy Rungs version different?
One Bell Rising — Heavy Rungs is the heavy rungs cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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