Scott Shetler Posted November 6, 2014 Author Share Posted November 6, 2014 Thursday, 11/6/14 - deadliftdeadlift: 200x5, 235x5, 265x5pull-ups (3-different grips) x 35 repsreverse hypers: 3x10sit-ups: 3x25kettlebell snatch: 16kg x 32+32 (64 reps total) / 4:00 Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 7, 2014 Author Share Posted November 7, 2014 Friday, 11/7/14 - long cyclelong cycle: 16kg x 7,7,7,7,7,7,7,7,7,10 = 73 / 10:00 - NBL=73, Volume=2,336kgsrunning x 23:00 Link to comment Share on other sites More sharing options...
Crystal Posted November 11, 2014 Share Posted November 11, 2014 Running now? Awesome. Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 11, 2014 Author Share Posted November 11, 2014 Yep - kettlebell sport is a power endurance sport. I'm REALLY lacking on the endurance stuff! Tuesday, 11/11/14 - long cycle & upper bodylong cycle: 16kg x 33 / 3:00 (11rpm), 16kg x 12 / 1:00, 16kg x 12 / 1:00lat pulldown: 3x10bench press: 3x10seated row: 3x12pushdown: 3x8-10db curl: 3x6-8running x 15:00 - hard intervals Monday, 11/10/14 - long cycle & deadliftdynamic effort deadlift w/ chains: 225x2 / 2 sets, 275x1 / 2 sets, 315x1 / 2 setslong cycle: 24kg x 6 / 1:00, 20kg x 12 / 2:00, 16kg x 18 / 3:00, 24kg x 5 / 0:30, 20kg x 10 / 1:00, 16kg x 18 / 1:30 - NBL=69, Volume=2,560kgspulldown: 3x10GHR: 3x8GHR sit-up: 3x8 Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 17, 2014 Author Share Posted November 17, 2014 Week 4Monday, 11/17/14 - long cyclelong cycle: 24kg x 8, 20kg x 9, 16kg x 10; 24kg x 9, 20kg x 9, 16kg x 10; 24kg x 10, 20kg x 11, 16kg x 12 (rest was 1:00 between sets, and 3:00 between ladders) - NBL=88, Volume=3,480kgssquat (deload): 95x5, 115x3, 135x1pulldown: 4x8weighted abs: 3x15 Week 3Friday, 11/14/14 - long cyclelong cycle: 20kg x 6,6,6,6,6 (30/5:00); 16kg x 7,7,7 (21/3:00)-NBL=51, Volume=1,872kgsbike (easy pace) x 40:00 Thursday, 11/13/14 - deadliftrack pull (#3 pin): worked up to 360x5, 370x5pulldowns: 3x10reverse hypers: 3x10weighted abs: 3x15double kettlebell swings: 16kg x 10, 20kg x 8, 24kg x 6 Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 18, 2014 Author Share Posted November 18, 2014 Tuesday, 11/18/14-long cycle+upperlong cycle: 16kg x 9,9,9,9,11 / 5:00-NBL=47, Volume=1,504kgsbench press: 95x10, 105x8, 115x6, 115x6, 95x18 -- incline DB bench: 35x10seated row: 100x10, 110x8, 120x6, 120x6, 100x20 -- pulldown: 100x12barbell curls: 45x10, 55x8, 65x6, 45x10 -- DB curls: 20x18pushdowns: 50x10, 60x8, 70x6, 50x12 -- French press: 40x20 Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 20, 2014 Author Share Posted November 20, 2014 Thursday, 11/20/14-deadliftrack deadlift (#1 pin): worked up to 320+40lbs of chains x 5, 320+80lbs of chains x 5chins x 24 repsshrugs: 3x10reverse hyper: 3x10abs: 6 sets Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 21, 2014 Author Share Posted November 21, 2014 Friday, 11/21/14-long cyclelong cycle: 20kg x 6,6,6,6,8-NBL=32, Volume=1,280kgs1-arm long cycle: 24kg x 14+14 reps each arm, volume=336kgs/per armpulldown: 6x6-10running x 20:00 Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 24, 2014 Author Share Posted November 24, 2014 Monday, 11/24/14 - Long Cycle*warmed up with foam rolling, 2-arm kettlebell swings, lat pulldowns, and Indian Club swingslong cycle: 24kg x 4,4,4 (12/3:00), 24kg x 7 / 1:00, 24kg x 8 / 1:00-NBL=27, Volume=1,296kgsrunning x 30:00abs x 4 sets Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 25, 2014 Author Share Posted November 25, 2014 Tuesday, 11/25/14 - Deadlift and strength training*warmed up with reverse hypers and lat pulldownsdeadlifts (reverse band w/ average band): worked up to 405x5, was supposed to do 415x5 but my right hip was in a lot of pain so I skipped the last set.bench press: 110x5, 130x3, 145x1; w/ram 145x15seated row: 90 x 12 / 5dumbbell curls: 4x10pushdowns: 4x10-12weighted abs: 4x15-25 Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 30, 2014 Author Share Posted November 30, 2014 Friday, 11/28/14 - kettlebell GPPEasy KB circuit:-KB squat x 5-1-arm clean & press x 3 ea.-2-arm swing x 10*performed 5 rounds of this with a 50lb. kettlebell Thursday, 11/27/14 - yoga90 minute yoga class Wednesday, 11/26/14 - long cycle*warmed up with 2-arm swings and lat pulldownslong cycle: 24kg x 4,4,4,5 / 4:00, 24kg x 8 / 1:00, 24kg x 9 / 1:00-NBL=34, Volume=1,632kgsrunning x 20:00 Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 3, 2014 Author Share Posted December 3, 2014 Tuesday, 12/2/14 - long cyclelong cycle: 24kg x 5,4,4,5 (18 / 4:00), 24kg x 8 / 1:00, 16kg x 18 / 2:00-NBL=44, Volume=1,824kgssnatch: 16kg x 26+26 / 3:00running x 20:00 Monday, 12/1/14 - long cycle long cycle: 24kg x 7 / 1:00, 20kg x 11 / 1:30, 16kg x 20 / 2:00, 24kg x 5 / 0:30, 20kg x 6 / 0:30, 16kg x 6 / 0:30-NBL=55, Volume=2,088kgssquat: 2x8, 1x4incline bench: 1x7, 2x6lat pulldowns: 3x10weighted abs: 3x12-15reverse sit-ups: 3x10-15 Link to comment Share on other sites More sharing options...
Crystal Posted December 4, 2014 Share Posted December 4, 2014 Kelly keeps telling me how she's jealous of all your KB training and you are making her regret her decision to stick with powerlifting Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 5, 2014 Author Share Posted December 5, 2014 Good! It's what she gets for being a fraidy-cat!!! Thursday, 12/4/14 - deadliftwarmed up with reverse hypers and pulldownsdeadlift (rack pull off #3 pin): worked up to 385x4, 370x4lat pulldown: 4x6-10weighted abs: 4x15-20hammer curls: 5x6 Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 5, 2014 Author Share Posted December 5, 2014 Friday, 12/5/14 - long cyclewarmed up with kettlebell swings and lat pulldownslong cycle: 16kg x 10; 20kg x 8; 20kg x 8,8,8; 24kg x 8; 24kg x 8; 20kg x 8; 16kg x 10,10-NBL=86, Volume=2,944 kgs1-arm overhead KB holds: 24kg x 30 sec. each arm / 2 setspartial squat / jumping squat combo: 95 x 20 / 30 -- 2 setsforearm flexion / extension: 95 x 15,12 ea.abs: 4x15-25running x 20:00 Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 8, 2014 Author Share Posted December 8, 2014 Monday, 12/8/14 - Long Cycle + upper body assistance*warmed up with Indian clubs, reverse hypers, pulldowns, and light KB clean & jerkslong cycle: 16kg x 9, 20kg x 8, 24kg x 8; 16kg x 10, 20kg x 8, 24kg x 8; 16kg x 10, 20kg x 9, 24kg x 8, 28kg x 6-NBL=84, Volume=3,416kgsseated row: 4x12,10,8,15 -- lat pulldown: 1x15bench press: 4x8,6,4,12 -- incline bench: 1x10pushdowns: 3x15,10,10weighted abs: 3x15,12,15 Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 9, 2014 Author Share Posted December 9, 2014 12/9/14 - Long Cycle + lower body assistance*warmed up with reverse hypers, pulldowns, light KB long cyclelong cycle: 16kgx9 / 1:00, 20kgx8 / 1:00, 24kgx8 / 1:00; 20kgx8,8 / 2:00; 16kgx8,8,8 / 3:00-NBL=65, Volume=2,400kgssquat / jump squat: 135x5 / 25, 155x3 / 20, 185x1 / 15; 205x1 / no jump squat, 225x1 / no jump squatpulldown: 3x8BB wrist curl: 2x15med ball abs: 3 x 15/15/15, 12/12/12, 10/10/10heavy club gamma casts, light club shoulder mobility, forearm pronator/supinator, heavy grippers x 3 circuits Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 11, 2014 Author Share Posted December 11, 2014 Thursday, 12/11/14 - Deadlift*warmed up with reverse hypers and lat pulldownsdeadlift (rack pull off the #1 pin): worked up to 330+40lbs of chains x 4; 330+80lbs of chains x 2lat pulldown: 3x10weighted abs: 2x12, 1x20hammer curls: 4x6-8 Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 14, 2014 Author Share Posted December 14, 2014 Friday, 12/12/14 - Long Cycle*warmed up with 2-arm swings and lat pulldownslong cycle: 16kg x 8,8,8,8,8 40 / 5:00; 16kg x 5, 20kg x 3, 24kg x 1 / 3 rounds-NBL=67, Volume=2,264kgs Link to comment Share on other sites More sharing options...
Scott Shetler Posted December 15, 2014 Author Share Posted December 15, 2014 Monday, 12/15/14*warmed up with 2-arm swings and lat pulldownslong cycle (light technique set): 16kg x 16 / 2:00squat / jump squat combo: 145x5 / 20, 165x3 / 15, 185x1 / 10bench press: 105x5, 120x5, 135x5; w/RAM 135x12, 135x8chins x 30 repskettlebell snatch: 16kg x 27+27 / 3:00heavy and light club swinging to finish x a bunch Link to comment Share on other sites More sharing options...
Crystal Posted December 16, 2014 Share Posted December 16, 2014 Training looks like it is going strong! Awesome Link to comment Share on other sites More sharing options...
C.O. Posted December 31, 2014 Share Posted December 31, 2014 Happy New Year, thanks for your support and being active on the forum here! Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 2, 2015 Author Share Posted January 2, 2015 Thanks C.O.! Happy New Year to you! Crystal - I've been out for the past over two weeks with a bad back injury. Grrrrrrrrr. Far from strong.... Might as well get some bikini bite and a junk sock and start bodybuilding.... Friday, 1/2/15 - long cycle & running*today was the first day my back was feeling close to 100% in over 2 weeks, so this is my first session back to kettlebell sport training… Warmed up with reverse hypers and lat pulldowns and some light long cycle and lots of Tiger Balm.long cycle: 16kg x 10 / 1:00 -- rest / 1:00 x 10 rounds→ NBL=100, volume=3,200kgsrunning x 20:00ball sit-ups: 3x20Tons of stretching... Tuesday, 12/30/14 - nothing reallya few light kettlebell exercises, nothing much though... Monday, 12/29/14 - light strength trainingsquat - worked up to 185x1, 155x2 / 2 sets → back still hurts big timebench press - worked up to 135x1, 115x5 / 2 setschin-ups x 20 repsabs x 3 sets*tried to do some kettlebell snatches got to 10 reps per arm but back was hurting to bad Sunday, 12/28/14 - extra workout1a. barbell extension: 45x10, 55x8, 65x6 / 2 sets1b. barbell curls: 45x10, 55x8, 65x6 / 2 sets2a. pushdowns: 50x12 / 3 sets2b. dumbbell curls: 20x12 / 3 sets3a. rope pushdowns: 40x12, 30x113b. cable curls: 40x8, 30x114a. lateral raise: 15x10 / 3 sets4b. rear delt raises: 15x8 / 3 sets Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 4, 2015 Author Share Posted January 4, 2015 Sunday, 1/4/15 - long cyclewarm-ups: squat x 2/4/6/8/10, push-ups x 2/4/6/8/10, pull-ups x 1/2/3/4/5 - done in ladder orderlong cycle: 24kg x 4/0:30, 20kg x 7/1:00, 16kg x 12/1:30; 24kg x 3/0:30, 20kg x 6/1:00, 16kg x 12/1:30; 24kg x 3/0:30, 20kg x 6/1:00, 16kg x 14/1:30 - NBL=67, volume=2,456kgsoverhead holds: 28kg x 20s ea., 15s. ea., 10s ea.jumping squat: 95x25, 135x20, 185x15reverse hypers: 3x10ball sit-ups: 3x25barbell wrist extension/flexion: 3x15ea.running x 23:00 Link to comment Share on other sites More sharing options...
Crystal Posted January 5, 2015 Share Posted January 5, 2015 Boo for injuries! Grrrr . . . And I thought you had a junk sock now? Didn't you get one for Christmas?? Link to comment Share on other sites More sharing options...
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