Kettlebell Program – Week 5 Day 2

Week 5 – Those Yummy Changes

Day 2

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

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.