One Bell Rising — Medium Rungs & Ballistics
The middle pressing day: four clean-and-press ladders, goblet squats, rows, and the ballistic block that carries the gated snatch from week five onward.
Estimated session
- Movements 6
- 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 Two sets to set the rack. Reps per side, quiet catch. 1 warm-up set first 1 × 5 · rest 1 min | 1 | 5 | 1 min |
| 02 | One-Arm Kettlebell Military Press To The Side Four ladders of 1-2-3 reps per side; each set is one rung and each rung starts with a fresh clean. Cap the top rung a half point below the heavy day. Rung count, rest and ceiling are set by the week directive. Weeks 5-8: add a fourth rung to each ladder as an extra logged set. Weeks 9-11 Track B: 1-2-3-4-5, ladder count per the week. Deload week: run rungs 1-6 only at RPE 6.5 with 120s rest. Test week: run rungs 1-6 at RPE 6 and stop the pressing block there — the medium day's test is the ballistic set, not the press. 12 × 1–3 · rest 2 min–2:30 | 12 | 1–3 | 2 min–2:30 |
| 03 | Goblet Squat The week's loaded squat pattern. Same bell by the horns, elbows inside the knees at the bottom, full depth before extra load. 4 × 10 · rest 1:30 | 4 | 10 | 1:30 |
| 04 | One-Arm Kettlebell Row Reps per side. Keeps weekly pulling volume level with pressing. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 05 | One-Arm Kettlebell Swings Default ballistic block for every week and every lifter: eight sets of ten reps, one hand per set, alternating hands set to set — four sets per hand. Deload week: four sets only. Test week: replace the whole block with one capped set, 60 reps inside 6 minutes, hands switched freely, and stop the moment projection or lockout degrades even if the clock allows more. 8 × 10 · rest 1 min | 8 | 10 | 1 min |
| 06 | One-Arm Kettlebell Snatch WEEKS 1-4: DO NOT PERFORM — log these sets as skipped. The deload week withdraws them too, regardless of qualification. From week 5: perform them in place of swing sets 5-8 ONLY IF you can hit ten crisp one-arm swings per side at the working bell and have completed a get-up per side that same week. Fail either check and do the swings instead. Reps per side; punch the hand through, no banging on the forearm. 4 × 5 · rest 1:15 | 4 | 5 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Ladders lead, legs follow, ballistics finish. Four ladders of 1-2-3 per side, half a point under the heavy day — a rep in reserve every rung. Rung count, rest and ceiling come from the week directive: weeks 5-8 add a fourth rung, weeks 9-11 Track B may run 1-2-3-4-5. Goblet squats use the same bell by the horns. The snatch is a hard precondition: forbidden before week five and in the deload, otherwise permitted only after ten crisp one-arm swings per side at the working bell AND a get-up completed that week.
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 — Medium Rungs & Ballistics template?
Ladders lead, legs follow, ballistics finish. 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 — Medium Rungs & Ballistics, and how long does it take?
One Bell Rising — Medium Rungs & Ballistics runs 6 movements and about 32 working sets, roughly 93 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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
Keep moving forward.
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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