warm-ups: foam roll, stretch, joint mobility, jumping rope, 1-arm kb jerks
1. long cycle:
12kg x 33 (11rpm x 3:00)
16kg x 33 (11rpm x 3:00)
20kg x 22 (11rpm x 2:00)
24kg x 16 (8rpm x 2:00)
2. speed deadlift w/ bands: 135×3, 185×2, 225×1, 275×1/6
3. Full squat/jump squat: 135×5/20, 155×5/20, 185×5/20
4a. Pulldown abs: 3×15
4b. 45 degree back raise: 3×10
*running x 15:00
warm-ups: foam roll, stretch, jumping rope, 1-arm kettlbell jerks w/ 12kg, 16kg and 20kg.
Long Cycle (2-kettlebell clean & jerk):
12kg x 24 (12rpms / 2:00)
16kg x 24 (12rpms / 2:00)
20kg x 24 (12rpms / 2:00)
16kg x 24 (12rpms / 2:00)
*rested 2:00 between sets 1&2, 2&3, 3:00 between 3&4
Speed bench w/bands: 95×3/6
Swiss bar shoulder press: 65×10, 80×8, 95×8
Pulldown: 120×10-12/3
Good session – switching to a different kettlebell approach until it’s time to start peaking for a meet. Everything felt strong tonight.
warm-ups: foam roll, joint mobility, jumping rope, 1-arm kb jerks w/12kg, 16kg, 20kg, 24kg
1. long cycle: 12kg x 22 (2:00/11rpms), 16kg x 22 (2:00/11rpms), 20kg x 22 (2:00/11rpms), 24kg x 9 (1:00/9rpms)
2. full squat/jumping squat: 135 x 5/30, 155 x 5/20
3. rack deadlift (just below knees): 135×5, 185×5, 225×3, 275×3, 315×1
4a. 45 degree back raise: 3×10-12
4b. pulldown abs: 3×15-20
Great session today. Hit a PR on the 2-kettlebell long cycle clean & jerks.
warm-ups: foam roll, stretch, joint mobility, pulldowns, band pushdowns, 45 degree back raise
1. 2-board bench press: barx10, 95×5, 115×3, 135×3, 155×3, 185×1, 205×1, 225×1
2. 2-kettlebell long cycle: 16kg x 11,11,11,11,12 (56 reps in 5:00)
3a. close grip bench press: 135x3x2, 155x2x2
3b. seated row: 120×12, 130×10, 140×8, 150×10
*Conditioning:
Jumping Rope x 100
Heavy Bag x 3:00 rounds w/ 1:00 rest x 3 sets
Jumping Rope x 100
Great session today – did dynamic effort work on the squats and deadlifts with about 40% of 1RM and light bands. Speed was great on squats, OK on deadlifts and I decided to do a 10:00 test set on the 2-kettlebell clean & jerk – ended up hitting a 9 rep PR with the 16kg bells!
warm-ups: foam roll, stretch, joint mobility and lots of blue heat on the back
1. box squat w/bands: 185x2x8 sets
2. deadlifts w/bands: 245x1x8 sets
3. long cycle (2-kettlebell clean & jerk): 16kg x 82 / 10:00 (did 7rpms 1st 5:00, then 9rpms next 4:00 and 11 rpms the last minute – in these competition style sets we do not set the bells down)
4a. 45 degree back raise: 3×8
4b. seated row: 3×12
4c. GHR sit-up: 3×8
4d. side bend: 3×12
Didn’t feel real good today-sometimes you’re the hammer and sometimes you’re the nail. I got the work done though.
warm-ups: foam roll, joint mobility, stretch, box jumps, GHR
1. long cycle (2-kettlebell clean & jerk: warm-ups sets w/12kg, 16kg, 20kg and 24kg then 24kg x 21 / 3:00 (steady 7 rpms); 20kg x 21 / 3:00 (steady 7 rpms)
2. pull-ups using 4-different grips: 32 reps
*running x 18:00 –>intervals
Good training session tonight. Started adding back in some max effort lower movements to help get my deadlift going.
warm-ups: foam rolling, joint mobility, stretching, GHR x 16 reps
1. good mornings off pins: barx5, 95×5, 115×3, 135×3, 155×3, 185×1, 205×1, 225×1, 245×1, 275×1
2. long cycle (2-kettlebell clean & jerk): 16kg x 53 reps (5:00 – PR)
3a. jumping squat: 135x20x3 sets
3b. seated row: 120x12x3 sets
3c. pulldown abs w/green band: 3×20
Great training session. Hit a new RPM record for 24kg kettlebell clean & jerks @ a steady 6 RPM. Started adding in a 2nd clean & jerk set with a pair of lighter KBs – goal is to get the same number of reps as the heavy set in a shorter time. Also started to add back in some easy running for conditioning / recovery.
warm-ups: foam rolling, stretching, joint mobility, box jumps, GHRs
1. long cycle clean & jerk w/2-kettlebells: 24kg x 30 / 5:00 (6 RPMs); 16kg x 30 / 3:30
2. pullups (4-different grips) x 16 reps
*running (easy pace) x 15:00
Pretty solid training – my back was pretty jacked on Sunday and Monday, but this session went well, back’s feeling a lot better.
warm-up: foam roll, joint mobility and stretch
1. speed deadlift w/chains: 225x1x8 sets
2. long cycle (2-kettlebell clean & jerk): 20kg x 35 reps (5:00 @ 7 rpms)
3. jumping squat: 135x20x3 sets
4a. pullup: 3×5
4b. GHR sit-up: 3×10
5. kettlebell snatch (switching hands on the minute): 16kg x 140 reps (10:00 @ 14 rpms)
My back was pretty jacked today, so after warm-ups I decided to skip the long cycle to let my back rest today. Hope to hit it hard tomorrow.
warm-ups: foam roll, stretch, joint mobility, box jumps x 15, GHR x 15, leg swings
1. long cycle clean & jerk w/ 2 kettlebells: 12kg x 5, 16kg x 5, 20kg x 3 –> back was way too jacked up so skipped the work set and went on to supplementary work
2a. press: 45×10, 65×10, 80×10, 65×10
2b. pullups w/4 different grips: 32 reps total
3. pushdown: 75 reps
Not a great workout, but I did some volume on supplementary work to fatigue the muscles similar to what happens during the long kettlebell sets.
Great workout – 5:00 PR on the long cycle w/20kg bells…
warm-up: foam roll, joint mobility, stretch, GHR x 20
1. box squat: 165×5, 190×5, 215×5
2. deadlift w/mini bands: 245x1x8 sets
3. double kettlebell long cycle clean & jerk: 20kg x 8,8,8,8,8 (40/5:00 — solid 8 RPMs)
4a. pullup: 3×5
4b. goodmorning: 95x8x3 sets
4c. ab wheel: 3×8
Great training session – hit a RPM personal record on the long cycle clean & jerks. Progress is blazing right now – should be able to hit my rank 1 in the kettlebell long cycle by June.
warm-up: joint mobility, foam roller, glute/ham raise x 20 reps
1. deadlift: 135×5, 185×3, 225×1, 275×1, 295×5
2. rack deadlift: 275×5, 295×3, 315×3
3. double kettlebell clean & jerk: 20kg x 36 / 4:00 –> steady 9 RPM pace!
4a. reverse hyper: 3×8
4b. pulldown abs: 3×20
Great workout. Still pushing higher reps per minute on the kettlebell clean & jerks – this is having a positive effect on my conditioning for the lift. Over the training cycle we will gradually slow down RPM’s and extend the sets closer to the 10:00 competition time limit.
Warm-ups: joint mobility, foam rolling, and GHRs x 20
Main Lift
1. double kettlebell clean & jerk (long cycle): 24kg x 20 / 3:00 set – avg was 7 RPM (best is 5 RPM so far)
Supplementary Lifts
2a. bench press: 125×5, 145×5, 165×5
2b. bent over barbell row: 125×5, 145×5, 165×10
Accessory / Pre-Hab work
3a. pulldown: 120x10x3 sets
3b. lateral raise: 15x10x3 sets
3c. bb extension: 50x10x3 sets
Great workout – trained at a faster pace with the double kettlebell clean and jerks with a lighter weight. Low box squats and speed deadlifts for deadlift training.
1. low box squat: 180×3, 205×3, 230×3
2. speed deadlifts w/bands: 225×1 / 8 sets
3. double kettlebell clean & jerk (long cycle): 20kg x 35 / 4:05 (little over 8 reps per minute pace)
4a. glute/ham raise: 3×10
4b. ab wheel: 3×6
Scott's Training 