Dokumen - Pub Kettlebell Training Series Jerk

DISCLAIMER
The author (Scott McLaughlin) accepts no liability for any loss or damage resulting
from physical training. By following this guide and training plans you voluntarily
accept the risks associated with kettlebell and weight training. If you are pregnant,
suffering from any medical conditions or allergies make sure to consult your doctor
before attempting any part of this guide.
Ensure to perform all exercises with correct technique and if unsure to seek out
professional coaching.
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COPYRIGHT
As with all products and coaching materials of the author (Scott McLaughlin)
“Kettlebell Training Series - Jerk” is subject to our standard terms and conditions,
disclaimer and protected by copyright, and as such any attempt to;
Copy or duplicate, sell, rent or lend, show or communicate this guide to any other
members of the public is strictly prohibited.
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PREFACE
This book is for all the kettlebell lifters across the world who are constantly pushing
themselves on a daily basis for self improvement, who are chasing those extra few
reps to break a long standing personal best, who are chasing that medal or rank in
competition and to those who lift simply because of the challenge and joy it brings
to us all.
If this book helps just one lifter achieve that extra rep or make the jerk that little bit
easier or help with the understanding of the mechanics of the lift then this book will
be a success.
Thank you to my coach Aleksander Khvostov (Honoured Master of Sport) for all his
help, support and knowledge that he’s given me over the years and to all the lifters
that I’ve had the pleasure of coaching over the years and for the encouragement to
share my training ideas.
Thanks to Brian Nixon for the excellent photography and to Niall MacKinnon for the
front cover photo.
This book is dedicated to my fiancé Kirsty and my 3 amazing children, Abi, Logan
and Brody who all inspire me on a daily basis.
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ABOUT THE AUTHOR
Scott McLaughlin was born and raised within the small
town of Largs, Scotland. He is a gym owner and coach
with over 14 years experience in the fitness industry
ranging from achieving a world title in martial arts to
offering clients support in rehabilitation through his
knowledge of both massage therapy and strength and
conditioning. As a competitive athlete Scott was looking for
a new challenge and in 2012 entered his first Kettlebell
Sport competition.
Since 2012 Scott has built his reputation in Kettlebell Sport

achieving numerous UK records and Absolute titles. He has also trained athletes that have
represented both Scotland and England at World and European level with his athletes
achieving gold and silver medals. At domestic level Scott has also coached both male
and females across numerous age and weight categories within the UK who have set UK
Records and won multiple gold medals and Absolute titles.
Currently a UK record holder and coach to the National Scotland team he has achieved
both Master of Sport and Level 3 KetAcademy Coach award. To further develop his
knowledge in kettlebell training Scott has also travelled to Russia and Slovenia to learn
from multiple World Champions and Guiness Book Record Holders in strength endurance
disciplines. He hopes to use the knowledge gained not only to progress his own abilities
but to also develop his athletes and the sport within the UK.
Scott’s records in jerk are:
2x32kg - 104 reps

2x28kg - 117 reps 4
2x24kg – 150 reps
THE JERK
The jerk can be performed with one kettlebell or two. Traditionally speaking in
competition men would compete with two kettlebells and females with one though
recently there has been a large increase in the number of women both training and
competing with two kettlebells with many associations across the world now
supporting doubles for females.
The jerk is performed by bending the knees slightly and then driving up, fully
extending the ankles, knees and hips until the elbows leave the torso. As the elbows
pass shoulder height the lifter then squats underneath the bells to straighten their
arms out. Once the arms are locked out they straighten their legs to complete the
rep.
In competition men traditionally compete with 2x32kg for professional categories
and 2x24kg for amateur with scores of 150+ reps being achieved in 10 mins at
professional level. For women they use 24kg for professionals and 16kg for
amateurs again with scores of 150+ reps being achieved at professional level.
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CLEAN TO RACK
To begin the jerk lift you want to clean the kettlebells from the floor to the rack
position. To do this safely and efficiently you want to bend slightly at your knees and
hips keeping your back straight as you grab the bells. Swing the kettlebells
backwards through your legs. Once the backswing comes to end swing the bells
forward and upwards by dropping your pelvis slightly and leaning backwards. As
the bells pass by your knees you want to drive up and backwards shrugging the
bells to your shoulders. Lighter lifters will sometimes come up on their heals and
shrug with their traps to assist with the initial clean. With the bells resting on your
shoulders you can adjust your hand position to ensure you have the correct hand
insertion before lowering the bells into the rack position.
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RACK POSITION
The rack is the first of two rest positions in the jerk lift. This is where the weight of the
bells should be resting on your hips without the use of the arms to hold the bells in
place. Ideally you want to have you elbows resting on your iliac crest (top of your
hips) with hands, arms and shoulders all relaxed. If flexibility is an issue then aim to
at least make contact with your torso to allow your arms to rest.
Ideal rack position:
- legs straight
- elbows on iliac crest
- hands relaxed and facing each other or turned outwards slightly
- biceps/shoulders/trapezius relaxed
By achieving the above points you will be able to rest and recover between reps
allowing you to lift longer and perform more reps.
Common mistakes:
- legs bent preventing them from recovering between reps
- elbows not on body causing the arms and shoulders to fatigue
- fingers interlocked causing problems in the bump
The rack is a foundation component of jerk that if performed incorrectly can
dramatically reduce your performance and overall result. The rack is both your rest
position and the starting point for the bump.
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1ST DIP
The 1st dip is the first movement in performing the jerk. This is the loading phase for
the legs in preparation for the bump. To perform the 1st dip you begin in the rack
position and bend your knees forward slightly allowing your pelvis to drop down in a
vertical path. If you move your pelvis backwards your elbows will lose contact with
your hips and cause your arms and shoulders to take the weight. If your pelvis
moves forward your bodyweight will transfer forward putting pressure on your lower
back and excess pressure on your knees as well as causing your heels to raise
limiting the amount of drive for the bump. Lifting your heels on the first dip not only
affects the drive in the bump but also the trajectory which can affect balance and
fixation.
Common mistakes:
- pelvis moves either forwards or backwards
- heels come up
- elbows disconnect from iliac crest
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BUMP
The bump is the vertical drive that sends the kettlebells overhead. This is performed
by driving up out of the first dip using triple extension (extension of ankle, knee and
hip joint).
The vertical drive caused by full triple extension should result in the elbows flying off
the body propelling the bells upwards until the elbows pass shoulder height. This
should happen without the use of your arms to lift the bells. Typically if your bump is
lower than shoulder height you will end up pressing the bells out when performing
the full jerk movement.
Common mistakes:
- elbows disconnect from the torso before full triple extension
- elbows flare out to the sides instead of staying under the bells
- hugging the bells too tight to the chest restricting the height of bump
- bell trajectory not vertical causing problems with balance and overuse of muscles
to stabilise
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2ND DIP
The 2nd dip is where you drop under the bells at the point they reach their maximum
height in the bump phase and lock your arms out.
At the maximum height of the bump you want to drive your hips down and back
while simultaneously locking your arms out to catch the weight. If done correctly the
load will be taken by your legs and not your arms.
Common mistakes:
- not dropping low enough to catch the weight resulting in elbows being bent and
having to press out to achieve the lockout causing the triceps and shoulders to
fatigue early
- hips land straight down rather than down and back causing pressure on the knees
and loss of balance
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LOCKOUT / FIXATION
Lockout is first achieved in the 2nd dip position where the arms fully lockout out to
catch the weight.
Fixation is achieved when the lifter fully straightens their legs and brings their whole
body and kettlebells to a complete stop i.e
- legs straight
- arms straight
- kettlebells not moving
As you come out of the 2nd dip into fixation you want to pull your knees back so that
when you are in fixation achieving all the above points your thighs are relaxed. This
position should allow your legs and triceps/shoulders to gain some rest as the
weight should be stacked through your joints/skeletal system.
When executed properly the quads should be relaxed displaying a ‘shake/wobble’
as you come up out of the 2nd dip rather than tensed. If not then you want to think of
letting your kneecaps ‘drop’ to achieve this. Through repeated focused practice this
will start to happen more naturally.
Ensure that the bells are over the hips and not behind them. If the bells are behind
the hips this will result in you fighting to maintain balance and cause you to tense up
holding your breath. If the bells are aligned overhead correctly then breathing
should be easy.
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DROP TO RACK
Once the rep has been completed by achieving fixation you drop the bells back into
the rack position. To preserve energy and complete this in the most efficient manner
you want to unlock your elbows while leaning the torso back slightly allowing the
bells to ‘fall’ straight down. As the bells fall you want to come up onto your toes to
meet them as this will help reduce the impact on your lower back and reduce the
force through your legs. The first point of contact should be at the front of the
shoulders to help decelerate the bells falling into rack. As they make contact with
your shoulder you then continue the drop phase by rolling the bells off your shoulder
and planting your elbows on your hips bringing the bells to a controlled stop. The
drop phase should be completed in one smooth controlled motion.
Common mistakes:
- dropping to shoulders and pausing!! This can result in disqualification in
competition
- elbows flaring out when unlocking elbows
- re-adjusting elbow position in rack which wastes time and fatigues the arms and
shoulders
- dropping too fast straight into rack without absorbing off the shoulders first causing
the bells to bounce off the body as well as increase force through the lower back
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BREATH CYCLE
The breath cycle for jerk is vital for both preventing the heart rate from spiking and to
allow the correct timing for relaxation to let the body get into the optimal position
throughout each phase of the lift.
The breath cycle is the breathing pattern used during the moving phases of the lift.
The only changes in breathing occur in the rack position and overhead depending
on the pace of the lifter.
1st Dip - Exhale
Bump - Inhale
2nd Dip - Exhale
Fixation - Inhale
Drop to Rack - Exhale
Common mistakes:
- Inhaling on 1st dip resulting in the elbows losing contact with the hips
- Holding your breath in 2nd dip and fixation causing increased tension in the
muscles and an increase in heart rate
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ASSISTANCE EXERCISES
Assistance exercises for jerk are vital in your training as they help train any
weaknesses and develop your strengths.
The jerk lift requires numerous attributes such as power, strength, endurance,
stability and flexibility both in the lower and upper body, especially when using two
kettlebells.
Each phase of the lift requires different physical attributes:
Rack position
- flexibility in hips, back and shoulders to achieve rest
- static strength just to be able to support the weight
1st Dip
- ankle flexibility to achieve correct depth of knee bend
- leg strength to control the knee bend
Bump
- strength and power in order to drive the bells overhead
- flexibility in the hips and lower back to maximise full extension
2nd Dip
- flexibility in the hips, back, triceps, shoulders and chest to get under the bells to
achieve lockout
Fixation
- strength and power to come out of the 2nd dip quickly, stability in the shoulder to
achieve fixation, flexibility in triceps and shoulders to allow them to relax, flexibility
in the back to allow correct weight distribution allowing the thighs to relax
Drop to rack
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- Strength and flexibility in quads, hips and back to absorb the impact
ASSISTANCE EXERCISES CONT.
The following assistance exercises help train and develop the key components of
the jerk lift.
Assistance exercises:
- Dip, Bump, Jerk
- Rack Holds
- Overhead Holds
- Slow Jerk
- Bumps
- Squats
- Squat Jumps
- Box Jumps
- Burpees
- Bench Press
- Push Ups/Ring Push Ups
- Dips/Ring Dips
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DIP, BUMP, JERK
This is an excellent warm up drill used to target some of the key areas of the jerk
movement. To perform the dip, bump, jerk drill you perform each part for 5 reps
before performing the next part. This allows you to focus on each component
individually and gives you the opportunity to identify any problems in your warm up
before beginning your main training sets.
Typical routine uses the weight below your competition weight for 3-5 sets without
rest. This usually takes 2-3 minutes to complete.
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RACK HOLDS
In jerk there are only two positions where you can get rest, the rack and overhead.
Getting rest in these positions is essential if you wish to achieve a good score and
last the 10 minutes.
A good rack position not only allows rest between each rep but also provides a
good platform for the send off in the bump.
Rack holds are ideal for beginners who are yet to achieve a 10 min jerk set or
progressing up to the next weight to help allow their body to adapt to the new
weight.
When including rack holds in your training you want to add them in after your jerk
sets with times ranging from 2-10 mins depending on your level. After training rack
holds ensure that you stretch your back and hips.
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OVERHEAD HOLDS
Overhead holds are the second position in which you can rest. To rest overhead you
need to ensure you have good flexibility and alignment so as not to overuse your
triceps and shoulders.
Overhead holds should be done after your main jerk training and range from 30-60s
for 2-4 sets with the same rest period using either competition weight or one weight
below.
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SLOW JERK
Slow jerk is both a great assistance and warm up exercise as it helps train every
component of the jerk. To perform the slow jerk you hold each position of the jerk for
a set number of breaths or seconds, typically 3-5 breaths or seconds.
For example:
Rack x 5 seconds
1st Dip x 5 seconds
2nd Dip x 5 seconds
Overhead Hold x 5 seconds
One full cycle or rep can take anywhere from 12-20s with the set duration usually
around 2-3 minutes if being performed after jerk training or if part of a warm up only
for around 1-1.5 minutes.
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BUMPS
The bump is an essential part of the jerk and an area that many perform incorrectly
by either holding on to the bells too tight, losing hip contact and not committing
enough drive to the bump.
The focus of the bump is to practice and perfect the vertical drive of the bell. It
allows you to check breathing, balance and trajectory which if wrong can drastically
affect your overall jerk performance and result.
Bumps are primarily a beginner and intermediate assistance exercise used after jerk
training for around 2-3 sets of 1 min on 1 min off.
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SQUATS
Squats are an excellent strength exercise that helps improve strength and
endurance in the legs.
Depending where you are in your training cycle depends on the squat program to
use. On the following page there are a few sample squat programs that work well for
jerk training.
To perform the squat begin with a barbell balanced across your shoulders, feet
placed the same width as you would for your jerk. Lower the bar down by sitting
back and down hinging at the hips and knees while maintaining an upright chest
position. Once you achieve your maximum depth drive up through your heels until
you are back to your starting position.
Your level of flexibility in your ankles, knees and hips will determine how low you can
go. Only squat as low as you can while performing the movement with a straight
back.
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SQUATS
A basic template to follow is:
Squat Planning [6 Weeks Hypertrophy - 6 Weeks Strength - 6 Weeks Endurance]
Hypertrophy Phase: 4 x 8-12 reps at 60-75% of your 1RM 3 times per week with the
load increasing each session by 2.5-5kg.
Strength Phase
If focusing on strength then the Russian Squat program is ideal as it doesn’t fatigue
you as much as some of the other strength programs available:
6 Week Russian Squat Program
Week 1
Session 1 80% 6x2 Session 2 80% 6x3 Session 3 80% 6x2
Week 2
Week 3
Week 4
Session 1 85% 5x5 Session 2 80% 6x 2 Session 3 90% 4x4
Week 5
Week 6
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SQUATS CONT.
6 Week Squat Endurance Program (% based on 1RM)
Week 1
Session 1 30% 4x25 Session 2 30% 3x30 Session 30% 1x100
Week 2
Week 3
Week 4
Week 5
Week 6
On any of the programs if you fail to complete that session go back and repeat the
previous 2 sessions and then try to continue the plan.
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SQUAT JUMPS
Before performing any sort of plyometric training you want to ensure a good base
level of leg strength by following one of the previous squat programs.
The first plyometric exercise to introduce is the basic squat jump. This would be
performed after your main training sets with the rep range varying depending if you
are on a squat program and how close you are to a competition.
Rep ranges would be as follows:
If performed alongside squat training then add in 3 sets of 10-15 reps
If you have completed a squat program then routines can vary from:
4 x 25 reps
3 x 50 reps
1 x 100 reps
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BOX JUMPS
Box jumps are a great plyometric exercise that replicates the explosiveness required
in the bump phase.
When performing the box jump you want to ensure that the angle of knee bend on
the take off is the same on the landing. If the angle is less on the landing then use a
smaller box.
When adding box jumps into your training the volume and intensity again depends
on your training phase.
To perform the box jump correctly start by bending your knees slightly and then
leaping up ensuring that you fully extend through your ankle, knee and hip. Once
you achieve full extension tuck your knees up to prepare to land on the box. As you
land you want to absorb the impact through your quads by bending your legs to the
same angle as the knee bend in the take off. Once you’ve landed straighten your
legs to complete the rep. Step down and prepare for the next rep.
If you have heavy squats in your training then add them in at the end i.e 3 x 15 reps
If working on endurance then you can either do 1 set of 100 reps in the quickest
time possible or use them as part of a circuit using a rep range of 20-25 reps.
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BURPEES
In terms of all round conditioning the burpee is hard to beat and for lifters who lift at
a fast pace it is a great way to condition the legs and the lungs.
There are numerous variations of burpees out there but the two I would recommend
specifically for jerk are:
1 - From a standing position, squat down and kick both feet back into a push up
position (keep arms straight to train lockout), return your feet immediately to the
squat position and jump up vertically as high as possible.
2 - Same as above except you bend your arms to lower your chest to the floor. Once
your chest touches the floor push yourself back up and once straight bring your feet
back in to the squat position and jump vertically as high as possible.
Rep ranges can vary from 50-100 reps depending on your level of condition and
training phase.
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BENCH PRESS
Although the jerk is a leg dominant movement a base level of strength is still
required in the upper body to help guide and control the overhead position.
A routine favoured by Sergei Merkulin is the narrow grip bench press as this allows
the lifter to train muscular endurance in the triceps and train lockout after each rep.
The aim is to complete 100 reps in 1 set. To start begin with 4 sets of 10 and
gradually increase the reps per set as you progress.
Guidelines for weight range based on competition kettlebell weight:
Bell Weight Bench Press Weight
12kg 20-25kg
16kg 25-30kg
20kg 30-35kg
24kg 35-45kg
28kg 40-45kg
32kg 40-50kg
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PUSH UPS / RING PUSH UPS
Push ups are a great exercise for the triceps, chest and shoulders. The triceps and
shoulders are essential in the jerk for the lockout and fixation.
To focus on the triceps you want to perform push ups with a narrow hand placement
keeping your elbows in close to your body. An excellent variation of this is to
perform them on gymnastic rings as this also helps you train stability in the wrist,
elbow and shoulder which will carry over to the overhead position.
To perform it correctly start in a prone position with your hands under shoulders.
Lower your body in a controlled manner keeping your elbows close to your body.
Once at the bottom drive yourself back up ensuring that your body comes up in a
single movement.
Aim to perform 3-5 sets of 10-20 reps.
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DIPS / RING DIPS
Another excellent upper body exercise is dips. This is much more challenging than
push ups as you are lifting your full body weight.
To perform the dip start by raising yourself on the dip bars with straight arms. Slowly
lower yourself until your shoulders are below your elbows then push yourself back
up until your arms are straight.
If you can perform dips on parallel bars then try using gymnastic rings as this adds
the challenge of stabilising the elbows and shoulders providing an even greater
benefit.
Aim to perform 3-5 sets of 10-15 reps.
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PERFORMANCE ANALYSIS
In order to progress in terms of time, reps and bell weight its crucial to identify weak
links in your movement and address them. Unless these areas are improved on then
you will be restricted as to how far you can progress. Below is a general
guide/checklist of areas to review:
Rack Position
- Hand insertion
- Elbows on hips
- Straight legs
- Hands, arms, shoulders relaxed
1st Dip
- Exhale as the knees bend
- Pelvis moves down not forward or back
- Heels stay flat
Bump
- Full extension of ankles, knees and hips
- Vertical bell and forearm trajectory
- Elbows above shoulders
2nd Dip
- Pelvis back and down
- Arms locked out when heels land
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PERFORMANCE ANALYSIS
Lockout/Fixation
- Arms straight, elbows pointing forward
- Legs straight with quads relaxed
Drop
- Bells ‘fall’ rather than lowered
- Rise up on toes to absorb impact
- Elbows land in position without the need to re-adjust
As the jerk is an explosive movement the best way to review and analyse your
technique is to video both front and side on in slow motion as this will allow you to
spot any errors in your technique.
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CONTACT INFORMATION
For more information follow Scott on Instagram & Facebook or drop him an email by
clicking below;
Scott is available for;

1-2-1 training
Online coaching
Technique analysis
Support and advice for coaches
Workshops & Seminars
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“Trust the plan, trust the process”
TRAINING PLANS
In the pages ahead you will find sample 4 week training plans for both single and
double bells for beginner, intermediate and advanced levels.
Single Bell
12kg Jerk - 120 reps
Double Bell
2x16kg - 120 reps
2x24kg - 150 reps
2x32kg - 100 reps
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4 WEEK BEGINNER PLAN - WEEK 1
Competition Weight: 12kg
Target: 10 mins / 120 reps
Before starting any session please ensure a thorough warm up to prepare for your training.
Monday
Jerk 10kg: 14-14/14-14
Rest 3 mins
Jerk 12kg: 13-13/13-13
Rest 3 mins
Bumps 12kg: 3 x 1 min on / 1 min off 15rpm
Rest 1 min
Rack Hold 16kg: 2 mins per hand
Rest 3 mins
Bodyweight Squats: 3 x 50 (resting 1 minute between sets)
Wednesday
Dip, Bump, Jerk 10kg: 5 x 5 reps of each with no rest
Rest 3 mins
Jerk 12kg: 13-13-7/6-13-13
Rest 3 mins
Overhead Holds 10kg: 3 x 1 min per hand (resting 1 min once both hands have been
completed)
Rest 2 mins
Squat Jumps: 3 x 15 (rest 45s between sets)
Friday
Jerk 12kg: 13-13-13/13-13-13
Rest 4 mins
Jerk 10kg: 13-13-13/13-13-13 34
Monday
Jerk 12kg: 14-14/14-14
Rest 3 mins
Jerk 14kg: 13-13/13-13
Rest 3 mins
Circuit x 5 rounds:
Burpees x 10
Bench Press 20kg x 10
Squats 20kg x 10
Wednesday
Dip, Bump, Jerk 12kg: 5 x 5 reps of each with no rest
Rest 3 mins
Jerk 14kg: 12-12-6/6-12-12
Rest 3 mins
Jerk 12kg: 14-14/14-14
Rest 2 mins
Overhead Holds 12kg: 2 x 1 min per hand with no rest
Squats 25kg: 4 x 10 (rest 60s between sets)
Friday
Jerk 12kg: 13-13-13-13/13-13-13-13
Rest 5 mins
Burpees x 50
35
Monday
Jerk 12kg: 13-13/13-13
Rest 2 mins
Jerk 14kg: 13-13/13-13
Rest 3 mins
Jerk 10kg: 13-13-13/13-13-13
Rest 3 mins
Squat 25kg: 3 x 30 (2 min rest between sets)
Rest 2 mins
Push Ups 5 x 10
Wednesday
Jerk 14kg: 13-13-13/13-13-13
Rest 4 mins
Jerk 12kg: 13-13-13/13-13-13
Rest 4 mins
Squat Jumps: 4 x 25 (rest 1 min between sets)
Friday
Jerk 12kg: 13-13-13-13-13 (left hand)
Rest 4 mins
Jerk 12kg: 13-13-13-13-13 (right hand)
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Monday
Jerk 14kg: 13-13-13/13-13-13
Rest 4 mins
Jerk 12kg: 12-12-12/12-12-12
Rest 4 mins
Squat Jumps: 3 x 15 (rest 45s between sets)
Wednesday
Jerk 12kg: 12-12/12-12
Rest 2 mins
Jerk 12kg: 12-12/12-12
Saturday
Jerk 12kg: 12-12-12-12-12/12-12-12-12-12
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4 WEEK INTERMEDIATE PLAN - WEEK 1
Monday
Jerk 16kg: 17-17/17-17
Rest 4 mins
Jerk 18kg: 16-16/16-16
Rest 3 mins
Jerk 14kg: 15-15/15-15
Rest 3 mins
Overhead Holds 16kg: 3 x 1 min per hand no rest
Wednesday
Jerk 16kg: 17-17-8/9-17-17
Rest 4 mins
Jerk 18kg: 16-16-8/8-16-16
Rest 4 mins
Jerk 14kg: 15-15-15/15-15-15
Rest 3 mins
Squats 30kg: 4 x 15 (rest 1 min between sets)
Friday
Jerk 14kg: 16-16-16-16/16-16-16-16
Rest 5 mins
Circuit x 5
Back Squat 30kg x 10
38
Monday
Jerk 16kg: 18-18/18-18
Rest 4 mins
Jerk 18kg: 17-17/17-17
Rest 3 mins
Jerk 14kg: 16-16/16-16
Rest 2 mins
Bumps 18kg: 2 x 1 min on 1 min off 16rpm
Rest 3 mins
Overhead Holds 16kg: 3 x 1 min on 1 min off no rest
Wednesday
Jerk 16kg: 17-17-17/17-17-17
Rest 4 mins
Jerk 18kg: 16-16-16/16-16-16
Rest 4 mins
Jerk 14kg: 15-15-15/15-15-15
Rest 3 mins
Friday
Jerk 14kg: 16-16-16-16-16/16-16-16-16-16
Rest 10 mins
Back Squat 20kg x 50
39
Monday
Jerk 18kg: 18-18/18-18
Rest 4 mins
Jerk 16kg: 17-17/17-17
Rest 3 mins
Wednesday
Jerk 18kg: 15-15-15/15-15-15
Rest 5 mins
Jerk 16kg: 16-16-16/16-16-16
Rest 4 mins
Circuit x 5
Squat 32.5kg x 10
Push Ups x 10
Squat Jumps x 10
Friday
Jerk 16kg: 16-16-16-16/16-16-16-16
40
Monday
Jerk 18kg: 15-15-15/15-15-15
Rest 4 mins
Squats 35kg: 4 x 10
Wednesday
Jerk 20kg: 15/15
Rest 2 mins
Jerk 16kg: 16-16-16/16-16-16
Saturday
Jerk 16kg: 15-15-15-15-15/15-15-15-15-15
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4 WEEK ADVANCED PLAN - WEEK 1
Monday
Jerk 20kg: 17-17/17-17
Rest 3 mins
Jerk 24kg: 16-16/16-16
Rest 3 mins
Jerk 22kg: 15-15-8/7-15-15
Rest 2 mins
Rest 1 min
Bench Press 25kg: 4 x 10 (rest 1 min between sets)
Wednesday
Jerk 20kg: 16-16/16-16
Rest 3 mins
Jerk 22kg: 16-16/16-16
Rest 3 mins
Jerk 24kg: 15-15/15-15
Friday
Jerk 22kg: 15-15/15-15
Rest 3 mins
Jerk 24kg: 15-15/15-15
Rest 3 mins
Squats: 40kg: 10 x 10 (rest 1 min between sets) 42
Monday
Jerk ladder - complete each set back to back with no rest
Jerk 16kg: 20/20
Jerk 18kg: 19/19
Jerk 20kg: 18/18
Jerk 22kg: 17/17
Jerk 24kg: 16/16
Wednesday
Slow Jerk 24kg: 2.5 mins per hand (5 breaths in each position)
Rest 3 mins
Jerk 22kg: 16-16-16/16-16-16
Rest 3 mins
Rest 2 mins
Box Jumps: 3 x 15 (rest 45s between sets)
Friday
Jerk 24kg: 15-15-15/15-15-15
Rest 4 mins
Jerk 22kg: 15-15-15/15-15-15
Rest 4 mins
Burpees x 50
43
Monday
Jerk 24kg: 10 mins at 15rpm (swapping hands every minute)
Wednesday
Jerk 22kg: 16-16/16-16
Rest 3 mins
Jerk 24kg: 16-16-8/8-16-16
Rest 4 mins
Jerk 20kg: 18-18-9/9-18-18
Rest 3 mins
Circuit x 10 rounds
Burpees x 10
Push Ups x 10
Box Jumps x 10
Friday
Jerk 24kg: 15-15-15-15/15-15-15-15
Rest 10 mins
Rest 2 mins
Box Jumps: 3 x 15 (rest 1 min between sets)
44
Monday
Jerk 20kg: 15-15-15/15-15-15
Rest 4 mins
Jerk 24kg: 15-15-15/15-15-15
Wednesday
Jerk 24kg: 15-15/15-15
Rest 3 mins
Jerk 24kg: 15-15/15-15
Saturday
Jerk 24kg: 14-14-14-14-14/14-14-14-14-14
45
Competition Weight: 2x16kg
Monday
Jerk 2x16kg: 8 x 2 min on 2 min off (1st min jerk at 14rpm / 2nd minute rack hold)
Rest 2 mins
Overhead Holds 2x14kg: 3 x 1 min on 1 min off
Rest 4 mins
Wednesday
Dip, Bump Jerk 2x16kg: 6 x 5 reps of each with no rest
Rest 3 mins
Jerk 2x14kg: 13-13-13-13-13
Rest 3 mins
Circuit x 5 rounds
Burpees x 10
Push Ups x 10
Friday
Jerk 2x16kg: 3 x 3 min on 2 min off - 13rpm
Rest 4 min
Circuit x 4
Squats 30kg x 10
Squat Jumps x 10
Burpees x 10
Push Ups x 10
46
Monday
Jerk 2x16kg: 15-15
Rest 3 mins
Jerk 2x18kg: 15-15
Rest 3 mins
Jerk 2x12kg: 16-16-16
Rest 4 mins
Bumps 2x14kg: 15-15
Rest 1 min
Rack Hold 2x18kg: 3 mins
Wednesday
Jerk 2x16kg: 15-15-8
Rest 4 mins
Jerk 2x18kg: 15-15-8
Rest 4 mins
Jerk 2x14kg: 14-14-14-14
Rest 2 mins
Overhead Holds 2x16kg: 6 x 30s on 30s off
Friday
Jerk 2x16kg: 13-13-13-13-13-15
Rest 4 mins
Bench Press 40kg: 5 x 10 (rest 1 min between sets)
47
Monday
Jerk 2x20kg: 5 x 1 min - 15rpm
Rest 4 mins
Jerk 2x16kg: 12-12-13-13
Rest 2 mins
Overhead Holds 2x16kg: 3 x 45s on 45s off
Rest 1 min
Burpees x 50
Wednesday
Jerk 2x18kg: 13-13-13
Rest 4 mins
Jerk 2x18kg: 14-14-14
Rest 4 mins
Jerk 2x16kg: 12-12-12
Rest 3 mins
Squat 30kg: 2 x 40 (rest 2 min between sets)
Friday
Jerk 2x16kg: 12-12-12-12-12
Rest 4 mins
Jerk 2x14kg: 13-13-13-13-13
48
Monday
Jerk 2x16kg: 13-13-13-13
Rest 5 mins
Jerk 2x16kg: 12-12-12-12
Wednesday
Jerk 2x20kg: 14-14
Rest 4 mins
Jerk 2x16kg: 12-12-12-12-12
Saturday
Jerk 2x16kg: 12-12-12-12-12-12-12-12-12-12
49
Monday
Rest 5 mins
Squats 40kg: 10 x 10 (rest 45s between sets)
Wednesday
Jerk 2x24kg: 18-18-9
Rest 4 mins
Jerk 2x28kg: 16-16-8
Rest 4 mins
Jerk 2x22kg: 17-17-17
Squat Jumps: 2 x 50 (rest 1 min between sets)
Friday
Jerk ladder - complete each set back to back with no rest
Jerk 2x20kg: 20-20
Jerk 2x22kg: 18-18
Jerk 2x24kg: 17-17
Jerk 2x28kg: 15-15
Rest 5 mins
Bench Press 50kg: 4 x 10 (2 min rest between sets)
50
Monday
Jerk 2x22kg: 18-18-18
Rest 4 mins
Jerk 2x24kg: 17-17-17
Rest 5 mins
Jerk 2x20kg: 20-20-20-20
Rest 3 mins
Wednesday
Jerk 2x24kg: 17-17-17
Rest 4 mins
Jerk 2x28kg: 16-16-16
Rest 4 mins
Jerk 2x22kg: 16-16-16-16
Rest 4 mins
Friday
Jerk 2x28kg: 15-15-15-15
Rest 5 mins
Jerk 2x28kg: 15-15-15-15
Rest 4 mins
Bench Press 40kg: 4 x 15 (rest 1.5 min between sets)
51
Monday
Jerk 2x24kg: 16-16-16-16-16-16-19
Rest 5 mins
Wednesday
Rest 4 mins
Jerk 2x24kg: 16-16-16-16
Friday
Jerk 2x24kg: 16-16-16-16-16
Rest 5 min
Jerk 2x24kg: 17-17-17-17-17
52
Monday
Jerk 2x28kg: 15-15-15-15
Rest 5 mins
Jerk 2x24kg: 15-15-15-15
Wednesday
Jerk 28kg: 15-15-15-15
Saturday
Jerk 2x24kg: 15-15-15-15-15-15-15-15-15-15
53
Monday
Rest 5 mins
Box Jumps: 4 x 25 (rest 30s between sets)
Wednesday
Jerk 2x30kg: 14-14
Rest 4 mins
Jerk 2x32kg: 13-13
Rest 4 mins
Jerk 2x28kg: 15-15-15
Rest 5 mins
Rest 1 min
Push Ups: 5 x 20 (rest 1.5 min between sets)
Friday
Jerk 2x32kg: 12-12-12-12
Rest 5 mins
Jerk 2x28kg: 14-14-14-14
Rest 3 mins
54
Monday
Jerk 2x30kg: 14-14
Rest 4 mins
Jerk 2x32kg: 13-13
Rest 4 mins
Jerk 2x28kg: 13-13-13-13
Rest 5 mins
Burpees x 100
Wednesday
Jerk 2x32kg: 12-12-12
Rest 4 mins
Jerk 2x32kg: 13-13-13
Rest 4 mins
Jerk 2x30kg: 14-14-14
Friday
Jerk 2x30kg: 12-12-12
Rest 5 mins
Jerk 2x32kg: 11-11-11-11-11
Rest 4 mins
55
Monday
Jerk 2x32kg: 11-11-11-11-11-11-11
Rest 5 mins
Ring Dips: 5 x 10 (rest 1 min between sets)
Rest 1 min
Squats 60kg: 4 x 10 (rest 1 minute between sets)
Wednesday
Jerk 2x30kg: 14-14-14
Rest 4 mins
Jerk 2x32kg: 13-13-13
Rest 4 mins
Jerk 2x28kg: 14-14-14
Rest 5 min
Burpees x 50
Friday
Jerk 2x32kg: 11-11-11-11
Rest 5 mins
Jerk 2x32kg: 12-12-12-12
56
Monday
Jerk 2x28kg: 11-11-11-11
Rest 5 mins
Jerk 2x32kg: 11-11-11-11
Wednesday
Jerk 2x32kg: 10-10-10-10
Saturday
Jerk 2x32kg: 10-10-10-10-10-10-10-10-10-10
57

Dokumen - Pub Kettlebell Training Series Jerk

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DISCLAIMER

Since 2012 Scott has built his reputation in Kettlebell Sport

Scott’s records in jerk are:

2x32kg - 104 reps

Scott is available for;

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