Kettlebell Program – Week 4 Day 3

 Six Week Kettlebell Program - Week 4

Week 4 – BRING IT ON!

Day 3

 By
Coach Izzy

Is Week 4 coming to its conclusion already? Wow! It seems only like yesterday we got started and all we have left now is 5 workouts in two weeks.  How satisfying this must be for you.  A few weeks ago terms like cleans, renegade row, high pulls etc, were foreign to you.  They are now good acquaintances and though demanding, you know that as long as you respect them, they will be good friends and introduce you to other good friends.

So what is new in today’s workout?

Day 3 of week 4 introduces the Sots Press, which will test your test and flexibility like very few exercises can.  You’d be surprised how only a few reps will get you sweating! Now if you are beginner kettlebell lifter, none of this makes sense,  and  this is the first time you ever see this program, you need to go to the post titled Read This Before Starting The 6 Week Kettlebell Program and you will need to start from week 1.

This a good time to remind you to warm up well.  If you are not breaking a sweat or stripping layers at the end of your warm up, you need to pick up the effort and focus more.  Move with purpose and determination!  Here’s how Week 4 day 3 goes:

Week 4 Day 3 Intensity Med Heavy-Heavy 
Exercise(s)/Combination(s) Rec. Reps Rec.Sets Rest (sec) Length (min)
1 Warm up & Mobility Var Var n/a 5
2a Turkish Get Up 5 (s) 4-5 60 5
2b Clean 9 (s)
3 Front Squat 8 (s) 1 20 (s) 2
4 Oklahoma Salsa 5 (s) 3-5 30 3
5a Sots Press 3 (s) 3-4 40 5
5b Kettlebell RDL 8
6a Split Hip Drop 7 (s) 2-3 30 5
6b Jack Knife 8
7 Cool down Var Var n/a 5

Refer to the video below for a demonstration of the exercises. If you find exercise 5a Sots Press too difficult, perform a seated kettlebell overhead press instead.  If that is still too difficult, perform a regular overhead press with a slower tempo on the lowering portion.  If you find it difficult to squat deep, place small wedges under your heels to elevate them and give you better leverage.  Remember, it is about focus and determination but also about having fun.  If one exercise is too difficult, relax! You’ll eventually get it!

Proceed to Week 5 Day 1

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