BJones 2018

[Brett Jones]

Big update on my training..."Might" be linked to a new article... ;-]
Jan 1 - Happy New Year 2018
Prep - foam roller, GFM
16 kg Arm bar and Bent arm bar x R+L
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L

32 kg One-arm swing x 10 EMOTM x 10 min
rest 1 min
32 kg Get-up x 1 EMOTM x 10 min

Jan 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L

36 kg One-arm swing x 5 every 30 seconds x 10 min
rest 1 min
36 kg Get-up x 1 EMOTM x 10 min

Jan 5 - Rest

Jan 6
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L

44 kg Get-up x 1 EMOTM x 10 min
rest a bit
Double 32 kg Strength Aerobics x 10 min
{Clean + Press + Squat + Jerk} EMOTM
5 sets - + 1 min rest - 5 sets
+ 1 min rest
32 kg Snatches x 5 reps EMOTM x 10 min

Jan 8

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling Windmill series x R+L

One-arm Swing series
32 kg x 5 every 30 seconds x 2 sets
40 kg x 5 every 30 seconds x 2 sets
44 kg x 5 every 30 seconds x 2 sets
equal one series + add one min rest between series
X 4 series
14:40 to complete
Rest 1 min
Get-up x 1 EMOTM x 10 min total
32 kg x R and L
40 kg x R and L
44 kg x R and L
40 kg x R and L
32 kg x R and L

Jan 9 - rest

Jan 10

Prep - roam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2 x 2 sets

36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds rest
{Clean + Press + Squat + Snatch}

Jan14
Elliptical, Random hill , 45 min, Lv 14, Avg HR 137

Jan 15
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L

36 kg One-arm swing x 10 EMOTM x 10 min
rest 1 min
36 kg Get-up x 1 EMOTM x 10 min

Jan 17

prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

Double 32 kg Strength Aerobics
{Clean + Press + Squat} x 20
10 seconds on with 35 seconds rest

Jan 19
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

Series of Swings - 20 seconds work with 1 min rest x
48 kg Two-arm swing x 10
32 kg One-arm swing x 10
32 kg One-arm swing x 10
X 3 series
+ one set of 48 kg Two-arm Swing x 10

Jan 20
35 minute elliptical, Random hill, Lv 14, Avg. HR 132

Jan 21
Hour+ walk


Jan 22
Prep - foam roller, GRM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

32 kg Two-arm swing x 10 EMOTM x 10 sets
rest 1 min
32 kg Get-up x 1 EMOTM x 10 sets

32 kg Get-up to elbow x 5 right + 5 Left + 5 Left
32 kg One-arm swing x 8+8


Jan 23 and Jan 24 - Rest

Jan 25
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

Double 32 kg Strength Aerobics x 30 sets
First 10 sets {C+P+SQ} EMOTM
Middle 10 sets {C+P+SQ+SW} EMOTM
Last 10 sets {C+P+SQ+C} EMOTM

Jan 27

Prep: foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L
(without in-line to the elbow)

32 kg Sets every 2 minutes:
32 kg One-arm Swing x 10 sets
32 kg Snatch x 8 sets
32 kg One-arm Swing x 2 sets
rest 1-2 min
32 kg Get-up x 1 EMOTM x 10

Jan 28
Elliptical,45 min, Alpine hill, level 14, Avg. Hr 132

Jan 29
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half-kneeling Windmill series x R+L

36 kg Get-up x 2+2

36 kg Strength Aerobics
{Clean + Press + Squat + Snatch} x 30 sets
10 seconds on with 35 seconds rest
switch hands each set

Jan 31
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L

40 kg One-arm Swing x 10 x 10 sets
20 seconds on with 1 minute rest
switch hands each set
Rest 1 min
40 kg Get-up x 1 EMOTM x 10

Feb 1
Elliptical, 35 min, Random Hill, LV 14, Avg HR 128

Feb 2
Prep - foam roller, GFM
24 kg Get-up 1+1
24 kg half kneeling windmill series x R+L

Double 32 kg Strength Aerobics EMOTM x 20
first 10 sets {clean+press+squat+Snatch}
Last 10 sets {clean+press+squat}

Indian clubs

Feb 3
Elliptical, 35 min, Alpine hill, Lv. 14, avg HR 128

Feb 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1

32 kg One-arm swing x 10 every 30 seconds x 10
rest 1 min
32 kg Get-up x 1 EMOTM x 10

Simple standard

Feb 5
REST

Feb 6

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling Windmill series x R+L
24 kg Windmill x 3 + Bent press x 1 X R+L

40 kg One-arm Swing x 10 EMOTM x 10 sets
Rest 1 min
40 kg Get-up x 1 EMOTM x 10 sets


A bit of whirlwind with travel and work but here are the broad strokes:
Feb. 7 - rest
Feb. 8 - 210 rep Power test with the PUSH band
Feb. 9-11 - Teaching in Minneapolis
Feb. 12 - rest
Feb. 13 - 45 min elliptical - level 14, Random, Avg. HR 128
Feb. 14 - Day one of Plan 260 from Strong Endurance - 40 kg KB
Feb. 15 - rest
Feb. 16 - Day two of Plan 260 from Strong Endurance - 40 kg KB
Feb. 17 - 3 mile walk

Feb. 18
Plan 260 day 3
40 kg

Feb. 20
Plan 260 day 4
40 kg

Feb. 22
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L
24 kg Windmill x 3+3

Double 24 kg Strength Aerobics x 25 sets
10 sec. on/30 sec off
{Clean + Press + Squat + Snatch}

Feb. 23 - 25
Leading SFG level 2 certification
Lots of teaching, demonstrating and leading two practice sessions

Red eye back sunday night into monday - didn't fully recover till Tuesday/Wednesday.

Feb. 27
Elliptical 35 min., Random hill, Lv 14, Avg. HR 127
Nice and easy

March 1
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 2+2

40 kg Two-arm swings x 10 x 10 sets
30 seconds rest between sets

March 2 - Rest

March 3 - 4+ mile walk

March 4
prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg snatches - 120 total
Strong Endurance protocol 044

March 5 - Rest

March 6
prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 3+3

24 kg Snatch x 120 total
Strong Endurance protocol 044

Barbell work - planned
DL x 225 x 3 x 3
MP x 95 x 3 x 3
Squat x 135 x 3 x 3
Bench x 135 x 3 +3
Pull-ups scattered between sets etc...

March 8
10:15 am
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 2+2

32 kg Snatch
80 total reps
044 Strong Endurance Protocol

1 pm
Barbell work
Brief movement prep
DL x 245 x 3 x 3 sets
MP x 95 x 5 x 3 sets
SQ x 135 x 5 x 3 sets
Bench x 145 x 3 x 3 sets

Rest between sets ~2 min
Pull-ups x 5 before each exercise

March 9
Filmed a few exercises and trained a couple of folks
but a "rest" day with some good activity

March 10
Day trip to Chicago to teach

March 11
REST

March 12
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total reps
044 Strong Endurance protocol

Barbell work
DL x 255 x 3 x 3 sets
MP x 100 x 3 x 3 sets
Squat x 185 x 3 x 3 sets
Bench x 165 x 3 x 3 sets

March 14
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

32 kg Snatch x 80 total reps
044 Strong Endurance protocol

Couple hours later

barbell work
DL x 265 x 3 x 3
MP x 100 x 5 x 3
SQ x 185 x 5 x 3
Bench 165 x 5 x 3

Pull-ups (neutral grip) x 6 x 5 sets
Calf raise (leg press machine) x 280 x 10, 300 x 10, 10
Tricep pushdown x 140 x 8, 150 x 8

March 15-17
Travel to Denver to teach FMS level 2 workshop

March 18 - REST

March 19
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 2+2 x 2 sets

24 kg Snatch
120 reps total
(10x2 - 3 min series)
044 protocol

Head to the gym – barbell work
DL x 275 x 3 x 3
MP x 105 x 3 x 3
Squat x 195 x 3 x 3
Bench x 175 x 3 x 3

Neutral grip pull-ups x 7 x 5 sets
(one set prior to staring each exercise)
Leg press calf raise x 300 x 10, 320 x 10, 10
Tricep pushdown x 140 x 10, 150 x 8

March 20
Elliptical, 35 min, alpine hill, level 14, avg. hr 130

March 21
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5
32 kg Snatch - 80 total reps
044 Strong Endurance protocol
Stretch
Tomorrow - barbell work
6 weeks out from SFL

March 22
Prep - elliptical x 5 min
foam roller, GFM
24 kg Get-up + x 1+1
24 kg Goblet squat x 5

Deadlift x 285 x 3 x 3
MP x 105 x 5 reps x 3 sets
Squat x 195 x 5 reps x 3 sets
Bench 185 x 3 x 3

Neutral grip pull-ups x 7 x 5 sets (one before the first set of each exercise +1)
Leg press calf raise x 320 x 10, 340 x 10, 10
Tricep Pushdown x 150 x 10, 160 x 8 (between sets of calf raise)

March 23 - Rest

March 24
Prep - foam roller, GFM
24 kg Get-up + x 1+1

44 kg Two-arm Swing x 10 EMOTM x 10 min
Rest 2 min+
44 kg Get-up x 1 EMOTM x 10 min

March 25 - Rest

March 26
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 reps total
033 Strong Endurance protocol

Head to the gym

Sumo DL x 295 x 3 x 3
MP x 110 x 3 x 3
Squat x 225 x 3 x 3
Bench x 195 x 3 x 3

Neutral grip pull-up x 8 x 5 sets
leg press calf raise x 340 x 10, 360 x 10, 10
tricep pushdown x 160 x 10, 170 x 8

The switch to Sumo DL felt pretty good - very good actually.

March 27

Elliptical, 35 min, random hill program, Level 14, avg. HR 130

 

[Brett Jones]

3/28
Rest

Today - 3/29
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up x 2+2

32 kg Snatch - 100 reps total
044 snatch protocol

Barbell work (weight x reps x sets)
DL - 315 x 3 x 3
MP - 110 x 5 x 3
Squat x 225 x 5 x 3
Bench x 205 x 3 x 3

Neutral/chin-up grip Pull-ups x 6 x 5 sets
Leg press calf raise - 360 x 10, 380 x 10, 10
Tricep push-down - 170 x 10, 180 x 8

3/30
Rest

3/31
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to 1/2 kneeling x 5+5

40 kg swing series (20 seconds on with 1 minute rest)
left arm x 10
right arm x 10
two-arm x 10
x 4 series

stretch

4/1
rest

4/2
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to half kneeling x 5+5

24 kg Snatch x 120 total reps
044 strong endurance protocol
3 min series

Barbell work
DL 325 x 3 x 3
MP 115 x 3 x 3
Sq 255 x 3 x 3
Bench x 210 x 3 x 3

Neutral grip pull-up x 7 x 5 sets
Leg press calf raise x 380 x 10, 400 x 10, 10
Tricep pushdown x 180 x 10, 190 x 8

4-3 and 4-4 - Rest

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to Tall Sit x 5+5

32 kg Two-arm Swing x 10 EMOTM x 10 sets

Barbell work (weight x reps x sets)
DL - 335 x 3 x 3
MP - 115 x 5 x 3
SQ - 255 x 5 x 3
Bench - 215 x 3 x 3

Neutral grip/chin Pull-ups x 8 x 5 sets
Leg press calf raise x 400 x 10 x 3 sets
Tricep pushdown x 190 x 10, 200 x 6

Off to Phoenix to teach FMS level 1 Movement Experience

Rest from 4-6 thru 4-10
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to hand x 5+5

24 kg Snatch - 100 total reps 044 protocol 3 min series

Barbell
DL 345 x 3 x 3
MP 120 x 3 x 3
SQ 275 x 3 x 3
B 225 x 3 x 3

Neutral grip pull-up x 8 x 5 sets
leg press calf raise - 400 x 12, 180 x R 10, 10 and L 10, 10
Tricep pushdown x 190 x 10, 7

4/13
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to the hand x 5+5

36 kg Two-arm swing x 5 every 30 seconds x 10 min

barbell
DL x 355 x 3, 3, 3
MP x 120 x 5, 5, 5
SQ x 275 x 5, 5, 5
Bench x 235 x 3, 2, 225 x 2

Neutral grip Pull-up x 6 x 5 sets
Leg press calf raise x 400 x 10, 10, 10
Triceps push-down x 190 x 6, 6

4/16
Training today:
prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up to hand x 5+5
36 kg Get-up x 1+1

36 kg Snatch x 5 EMOTM x 20 min

Barbell
DL x 365 x 3, 315 x 3, 3
MP x 125 x 3, 3, 5
SQ x 275 x 3, 295 x 3, 245 x 3
Bench x 225 x 3, 245 x 3, 225 x 3

Neutral grip pull-up x 7 x 5 sets
Leg press calf raise 360 x 10, 10
Triceps push-down x 150 x 12, 12

 

[Maine-ah KB]

welcome sir! inspirational!

 

[Brett Jones]

Thank you Maine-ah KB

 

[Brett Jones]

4-17
Rest

4-18
Elliptical
35 min, Random hill, level 14, 132 avg. HR

4-19
Rest

4-20
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to hand x 5+5
32 kg Get-up x 1+1

40 kg Two-arm swing x 80 total reps
044 protocol - 3 min series

barbell
DL - 315 x 3, 375 x 3, 315 x 5

MP - 135 x 3 x 3

Sq - 275 x 3, 315 x 3, 245 x 5

Bench - 225 x 3, 250 x 2, 225 x 3

Neutral grip Pull-up + 20# x 5 x 5 sets

Single leg Calf raise + 20# x 10+10 x 3 sets

Triceps push-down x 160 x 12, 10

 

[Sauli]

Triceps push-down x 160 x 12, 10

This looks kinda funny. Chief SFG does isolating work with the machine.
Nice that you started training log here!

 

[Brett Jones]

Thanks Sauli
A bit of tricep work for the bench and MP - and some "ab" work
After the main dishes - the spices are good.

 

[Brett Jones]

Monday
Get-up + x 1+1
28 kg snatch x 100 reps total
Strong Endurance protocol

Tuesday 4/24
DL
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 1
190 kg x 1

MP
40 kg x 5
50 kg x 5
60 kg x 5

Sq
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 3

Bench
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 1

This should be my last "heavy" day before SFL

 

[Brett Jones]

Less than a week out from SFL...
4/26
Elliptical - 35 min.
random hill, lv - 14, avg hr 136

Today - 4/28
Prep- foam roller, GFM
24 kg Get-up + x 1+1

24 kg Snatch x 100 reps total
Strong Endurance protocol

Barbell
DL - 315 x 3 x 3
MP - 135 x 3 x 3
SQ - 225 x 3, 3, 6
Bench - 225 x 2 x 3 sets (all paused reps)

Neutral grip pull-up + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps Pushdown x 160 x 12, 12

 

[Brett Jones]

Last session before SFL
Yesterday May 1
Prep - foam roller, GFM,
24 kg Get-up + x 1+1
32 kg Get-up to the hand x 5+5
40 kg Two-arm swings x 5 every 30 seconds x 20 sets
Barbell
DL - 315 x 5, 3
MP - 135 x 5, 3
SQ - 225 x 5, 275 x 3
Bench - 225 x 3, 3

Neutral grip Pullup x 6 x 5 sets (bodyweight)
single leg calf raise +20# x 10+10 x 2 sets
Triceps pushdown x 170 x 12

 

[Michael Scott]

Best of luck to you @Brett Jones! I am not sure you will need luck, your log shows you are well prepared for this challenge.

 

[Brett Jones]

Thank you - I'll report after.

Really looking forward to it.

 

[Brett Jones]

SFL complete - all testing successful.
I felt well prepared going in and had a great weekend.

Took a few days off after the weekend.

5/12
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets

32 kg series with sets every 30 seconds - {5 L swings - 5 R swings - 5 L snatches - 5 R snatches} = 1 series
3 series - then 2 min rest - 1 series - then 2 min rest - 1 series

5/14
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3

36 kg Strength Aerobics x {Clean + Press + FS} x 30 sets (switch hands each set)
10 seconds on with 30 seconds rest

 

[coosbaylarson]

SFL complete - all testing successful.
I felt well prepared going in and had a great weekend.

Congratulations! I'm looking forward to the November SFL in Seattle!

 

[Brett Jones]

Thank you coosbaylarson

Keeping the barbell for now...

Yesterday:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 3+3

24 kg Snatch x 80 reps total
044 Strong Endurance protocol

Barbell
DL x 315 x 3 x 5 sets
Bench x 225 x 3 x 5 sets
Neutral grip pull-up +20# x 5 x 5 sets
SLCR + 20# x 10+10 x 3 sets
Triceps Pushdown x 170 x 12, 10

 

[Brett Jones]

Post SFL training has been "interesting" as I switch focus to Sinister for the remainder of the year.

5/18

Prep - fr, gfm
24 kg get-up + x 1+1
24 kg snatch 044 x 80 reps total
barbell MP
135 x 3 x 5 sets
Squat
275 x3
315 x 3 x 3 sets
275 x 3

5 sets of 5 BW pull-ups
Mixed grip

Took most the next week off

5/29
prep - Foam roller, GFM
24 kg get-up + x 1+1
24 kg Windmill x 5+5
24 kg half kneeling bent press series x 2 of each R+L

Strong Endurance 033 protocol
x 6 series

stretch

5/31
prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5

033 Strong Endurance protocol
x 6 series

stretch

6/2
prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5

033 Strong Endurance protocol
x 6 series

stretch

6/4
prep - foam roller, GFM
24 kg Goblet squat x 5
24 kg Windmill x 3+3

32 kg Snatch - Strong Endurance protcol
80 reps total

stretch

6/6
prep -foam roller, GFM
24 kg get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 5+5

033 Strong Endurance protocol
6 series

stretch

Today - 6/8
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3

36 kg Strength Aerobics
{Clean + Press + Squat} x 30 sets
10 seconds on and 30 seconds off
switch hands each set

Stretch