Kettlebell Program – Week 4 Day 2

Week 4 – BRING IT ON!

Day 2

Coach Izzy

Are you a  beginner kettlebell lifter and this is your first time seeing this program? Please go to the post titled “Read This Before Starting The 6 Week Kettlebell Program” and make sure to understand it.  Not only will it make it easier for you to understand the sequence, it will save us from redundant questions.  After doing so, start your program from Week 1.

The workout introduces some new moves all easy to learn and may in fact, feel familiar to you.  The Push Jerk, The Oklahoma Salsa, The Snatch, and the Figure 8 they are all based on moves you already know.  Have fun spicing things up and here’s how day 2 of week 4 goes:

Week 4 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 Push Jerk 8 (s) 3-4 40 5
2b OK Salsa 8 (s)
3 Clean, alternating 8 (s) 2-3 40 5
4a Snatch 8 (s) 2-3 40 5
4b Figure 8 5 (s)
5a Supine Bridge into shrimp roll 5 (s) 4-5 20-40 5
5b 90/90 5 (s)
6 Cool down Var Var n/a 5

Refer to the video below for a demonstration of the exercises.  Exercise 4a Snatch is the curvilinear snatch.  There are many styles for this exercise so if it looks different from anything you may have seen or done before, don’t sweat it (no pun intended). It is not better or inferior to other styles, it is just another way of accomplishing the exercise. Have fun and recover well. There’s one workout left and the week is now halfway over.

Proceed to Week 4 Day 3

About The Author


Coach Izzy has been part of the Strength and Conditioning field for over 25 years. He speaks of the advantages of self-sufficiency and the drawbacks of relying on the liner approaches the health world seems fond of.