Kettlebell Program – Week 5 Day 2

Six Week Kettlebell Program - Week 5

Week 5 – Those Yummy Changes

Day 2

By
Coach Izzy

Our second and final workout of week 5 closes the week of recovery.  The combinations and compound motions are sure to get you sweating, building a better body, and ridding yourself of superfluous calories.  Can you think of a better way to finish the week?

Movements like snatches and cleans should feel smooth by now but never hurts to take a few seconds of the warm-up to review them.  Make sure to warm-up and prepare your body for the workout.  A lousy warm-up will lead into a lousy workout.  You want to finish right, you have to start right! Or am I bluffing?

I cannot emphasize enough that if you are a beginner kettlebell lifter and this is the first time you see this program, you need to start from Week 1 but not before getting acquainted with the post titled Read This Before Starting The 6 Week Kettlebell Program.

Remember to conclude the exercises or combinations once you reach the recommended number of sets (including rest time) OR you reach the allotted time, whichever comes first. This how day 2 of week 5 brings another great week to closure:

Week 5 Day 2 Intensity Med 
Exercise(s)/Combination(s) Rec. Reps Rec.Sets Rest (sec) Length (min)
1 Warm up & Mobility Var Var n/a 5
2 Snatch 7 (s) 3-4 20-30 5
3 Snatch into Windmill 5 (s) 2-3 30 5
4 Figure 8 6 2-3 40 5
5a Clean into 7 (s) 4-5 40-60 10
5b Squat into 7 (s)
5c Thrust 7 (s)
6a Split Hip Drop 5 (s) 3-4 0 5
6b Supine Back Roll 5 (s)
7 Cool down Var Var n/a 5

Refer to the video below for a demonstration of the exercises. For exercise 3 Snatch into Windmill you may have to pause at the top of the snatch to reposition your feet for the windmill.  This is perfectly fine and it is also OK if you have the flexibility and can go from snatch into windmill without changing your footing.  Let your body, not your pride be your guide. For exercise 4 Figure 8 choose “front to back“, “back to front” or combine them.  Congratulations on another amazing week and get ready for week 6, the final one of the program.  Enjoy!

Proceed to Week 6 Day 1

Tags: , , , ,

Facebook Comments:

Exercise and Diets are NOT what gives permanent results!

Not without preparing the mindset! One of the most effective, yet simplest, tools to mold the mindset is keeping a journal. These beautiful, custom made journal templates are ready for printing and for action. Get your Victory Journal templates today, and start a new chapter in your health and fitness.

Get them NOW!

Don't Miss These Great Reads!


Weight Loss: The Mindset To Crush The Frustrating Barriers For Good

Exercise And Diet are NOT what creates permanent results. This books shows you where everyone goes wrong, how to approach it, fix it, and avoid it. A must read!.



Weight Loss: Help, Motivation, And Ultimate Truths You Ought To Know

At the request of his readers, Coach Izzy created a version of his manifesto for the non-diving population. Though not as stern, it's no less controversial, and continues making readers uncomfortable.



Lower Back Pain: How I Eliminated 35 Years of Back Pain in 3 Weeks

As one of the most renowned pain therapists, Coach Izzy goes against mainstream to solve a seemingly hopeless case in only three weeks. Thought provoking and controversial you'll never think of your pains the same way.



My Favorite Bells

Their weight distribution, their finish, and their ruggedness make these my favorite bells!