Kettlebell Program – Week 6 Day 2

Six Week Kettlebell Program - Week 6

Week 6 – WOW!

Day 2

By
Coach Izzy

It is the second day of Week 6 and we have only one workout left after this one to conclude the program!  Just when you were feeling a bit too comfortable with your skills, bam! they are challenged to improve yet again! That’s the beauty of Kettlebell Training, the options are so abundant it is nearly impossible to get bored with them.  Some mobility and bodyweight skills are revisited and you will be pleasantly surprised at what a tremendous difference you will see in your performance.

Ready to find out how far you’ve come along?

 Awesome! Remember the workouts this week will test even experienced lifters so if you are a beginner kettlebell lifter and this is the first time you see this program, you need to check the post “Read This Before Starting The 6 Week Kettlebell Program” and you need to start from week 1. Avoid being hasty! I know I will see you back here pretty soon but this time with a much better grasp of the skills.

For the rest of you loyal followers, Week 6 Day 2 goes like this:

Week 6 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
2a Snatch into 5 (s) 3-4 (s) 40-60 8
2b Turkish Get Up into
2c Cross Press
3a Swing and Turn 4 (s) 3-4 40-60 5
3b Partials 8 (s)
4a High Pull 9 2-3 40 5
4b Bottoms Up Overhead Press 5 (s)
5a Scorpion 5 (s) 4-5 20-40 7
5b Modified Downward Dog 5
5c 90/90 5 (s)
6 Cool down Var Var n/a 5

Refer to the video below for a demonstration of the exercises. Exercise 3a Swing and Turn  requires you to swing the bell higher than normal, almost overhead.  This will allow you sufficient time to turn and bring the bell down. The timing will also be different since the bell will be traveling longer and gaining more speed on its descent but it should not be an issue for those who have mastered the swing properly.  For exercise 4b Bottoms Up Overhead Press, the thinner the handle, the more difficult the exercise will be.  The cheaper bells are usually built in this fashion and that is why it pays off to invest in a good bell from the beginning. Take good care of your body to allow for recovery and progress.  Have fun!

Proceed to Week 6 Day 3

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