Kettlebell Program – Week 6 Day 1

Week 6 – WOW!

Day 1

Coach Izzy

And just like that, Week 6 the final one of the program is upon us!  This week puts all your skills together and shows you how simple exercises can be modified slightly to turn into different experiences.  At this point your skills are unquestionable and gone are the days in which you spent a significant amount of time trying to find the sweet spot. Putting the bell in the rack position or overhead are as comfortable as any other exercise and transitioning or starting from the athletic position is done smoothly and efficiently.

You have definitely come a long way and this week will show you how. So what’s in store for you?

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.

For the rest of you, this is your Week 6 Day 1 workout goes:

Week 6 Day 1 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
2 Snatch Var Var n/a 5
3 Clean & Jerk Long Cycle 10 (s) 3-5 60 10
4 Figure 8 5-7 (s) 3-4 40-60 5
5a Modified Bear Crawl 6 (s) 3-4 50 5
5b Spiderman Push-Up 6 (s)
6 Cool down Var Var n/a 5

Refer to the video below for a demonstration of the exercises. Exercise 3 Clean & Jerk Long Cycle means you perform the Clean AND the Jerk for the suggested number of reps, switch to the other side without putting the bell down, perform the suggested number of reps, then rest. Exercise 5a Modified Bear Crawl is a modified combination of the renegade row and the bear crawl.  It will NOT fit the traditional parameters so don’t get caught in semantics and irrelevant arguments.  Finally, at this point I trust you are disciplined with both your warm up and cool downs and are taking good care of your body to allow for recovery and progress.  Have fun!

Proceed to Week 6 Day 2

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.