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I am not smarter than Brett Jones: My SFG 2 training journal.

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Week 3, Day 5
Friday, January 24, 2020

Movement Prep: Kneeling hip-flexor stretch, Brettzels
TGU @ 16 kg 1+1
Windmill @ 16 kg 1+1

Snatch 24 kg 4+4 emom for 16 minutes

Then: 3 rounds double kettlebell circuit with 20 kg. 30-45 seconds between movements, 2-3 minutes between circuits.
TGU 1+1
Swing x10
Press x5
Squat x5
Clean x5

Finished with a Snow Leopard, then a 3-mile walk to the library and back.

Notes: Last night we had friends over for dinner, drinks and board games which means that I got less sleep than I would like and didn’t feel 100% when I woke up. That said, I’m pleased with the way today’s session went. I’ll repeat the same weight, sets and
reps next week.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide
Blake Nelson
 
Week 3, Day 6
Saturday, January 25, 2020
Movement prep: band dislocates and head nods
Double kettlebell circuit @ 20kg, sets of 5 except TGUs 1+1
2 rounds: Press, TGU, Push-press, Squat, Jerk, Swing, Press, Snatch, Push-press
Active rest 5 minutes
2 rounds: Squat, TGU, Swing, Squat, Press, Squat, Swing, Push-press, Snatch, Jerk
15-30 seconds rest between movements. 2-3 minutes rest between circuits.
Notes: I felt good coming in today and things went well. I didn’t leave myself enough time to rest between circuits. As a result, my shoulders were pretty pumped by my last press sets. Next week I will start earlier in order to give myself a better chance of success.
The original training program can be found here: Brett Jones’s SFG 2 Prep Guide
Blake Nelson
 
Week 3, Day 7
Sunday, January 26, 2020
Rest and recovery day.
I got a little extra sleep last night and will spend the day relaxing. I started my morning with a hearty breakfast and a long walk in the sunshine. My food prep for the week is all set as well
Blake Nelson
 
Week 4, Day 1
Monday, January 27, 2020

Movement prep: Nods, shoulder rolls.
Superset: 3 rounds: a) TGU @ 28 kg 1+1 b) Bottom-up press @ 14 kg 1+1

1 KB Press: Ladders of 1+1 to 5+5 @ 16, 22, 20, 22, 20, 22 kg.

Notes: I had a great, restful weekend. My shoulders feel strong today! I really took my time during the ladders. Next week I will repeat the same sets, reps, and weight in slightly less time to help solidify my progress.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 4, Day 2
Tuesday, January 28, 2020

Movement Prep: Nods, rocking, t-spine rotations, segmental rolling

2 Supersets: a) TGU @ 24 kg 2+2 b) Single-leg deadlift @ 24 kg 5+5

5 Sets of one-hand kettlebell swings @ 28 kg 15+15,
5 minutes rest between sets
Walk + Fast and Loose until time for the next round.

Notes: I had a poor night of sleep last night and woke up feeling a little off. The TGUs felt heavier than I would like but the swings were powerful. My lats and lungs were fine, but my grip was lacking. Towards the end of sets 3 and 4, I was worried about losing the bell. Next week I’ll wave back down and do 4 sets of swings at 28 kg.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 4, Day 3
Wednesday, January 29, 2020

Rest and recovery day. Walking, sunshine, and food. I think next week will be a good time to wave down the volume and intensity. I’m feeling strong this week!

Blake Nelson
 
Week 4, Day 4
Thursday, January 30, 2020 - posting late, I had a very busy day yesterday

Movement prep: nods, rocking, t-spine rotations, band face pulls
3 Supersets: a) TGU @ 28 kg 1+1 b) Bottom-up press @ 12 kg 1+1

Press:
warm-up - 16 kg x 3+3, 20 kg x 2+2, 24 kg x 1+1
28 kg 2+2, 3+3, 32 kg 1+1, 28 kg 2+2
3:00-5:00 between sets

Notes: Short on time today, but feeling strong. I had to skip windmills and bent presses. I’ll fit in some practice with dumbbells later today, the gym where I’ll be all afternoon doesn’t have anything heavier than a 24 kg.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 4, Day 5

Friday, January 31, 2020

I am feeling under the weather today: tired, weak and low on motivation. I gave it my best shot with a nice long warm-up and reduced intensity at first, but I cut the session short. Here is what I actually completed:

Warm-up: OS resets, dynamic stretching
TGUs and windmills 16 kg

Snatch 16 kg 10x(4+4) emom
Swing/Press/Squat/Clean double 16 kg x5 each, 30 seconds rest.

Blake Nelson
 
Week 4, Day 6

Saturday, February 1, 2020

Movement prep: band dislocates and head nods

Double kettlebell circuit @ 16 kg, sets of 5 except TGUs 1+1
2 rounds: Press, TGU, Push-press, Squat, Jerk, Swing, Press, Snatch, Push-press
Active rest 10 minutes
2 rounds: Squat, TGU, Swing, Squat, Press, Squat, Swing, Push-press, Snatch, Jerk

15-30 seconds rest between movements. 2-3 minutes rest between circuits.

Notes: Last night I went to bed early, I woke up feeling healthy. I took it easy and stuck with 16 kg today, I also gave myself extra time. Everything felt nice and next week I’ll go back to 20 kg.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 4, Day 7

Sunday, February 2, 2020

Rest and recovery day. I slept in, ate lots and took a nice walk in the sun (it was sunny and 70 F in February!). I feel like I’ll be ready for a good week.

Blake Nelson
 
Week 5, Day 1

Monday, February 3, 2020

Movement prep: Nods, t-spine rotations, arm-bars @ 12 kg.

Superset: 3 rounds: a) TGU @ 28 kg 1+1 b) Bottom-up press @ 12 kg 1+1
1 KB Press: Ladders of 1+1 to 5+5 @ 16, 22, 20, 22, 20, 22 kg.

Notes: I repeated the same sets/reps as last week but cut off 15:00. It felt easy today. Next week I’ll do 4 sets of 22 kg.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 4, Day 2
Tuesday, February 4, 2020

Movement Prep: Nods, rocking, t-spine rotations, segmental rolling
2 Supersets: a) TGU @ 24 kg 2+2 b) Single-leg deadlift @ 24 kg 5+5

4 Sets of one-hand kettlebell swings @ 28 kg 15+15,
5 minutes rest between sets
Walk + Fast and Loose until time for the next round.

Notes: This week I waved down to 4 sets. Everything felt pretty good, except that I was a little over-caffeinated when I started so my heart rate was a little elevated. Next week I will go up to swinging the 32 kg, probably for 4 sets.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 5, Day 3
Wednesday, February 5, 2020

Active rest and recovery day. Lots of walking today. I’ll have a low-key night and try to get a good night’s sleep.

Blake Nelson
 
Week 5, Day 4
Thursday, February 6, 2020

Movement Prep: head nods, shoulder shrugs and arm-bars

3 Supersets: a) TGU @ 28 kg 1+1 b) Bottom-up press @ 12 kg 1+1

Press:
warm-up - 16 kg x 3+3
24 kg 4x(3+3)
3:00 between sets

Windmills and bent press practice 24 kg

Notes: Today was a deload day. The presses felt nice and the skill practice felt very natural. Next week I’ll be ready to push again.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 5, Day 5
Friday, February 6, 2020

Movement Prep: Snow Leopard
TGU @ 16 kg 1+1
Windmill @ 16 kg 1+1

Snatch 24 kg 4+4 emom for 16 minutes

Then:
3 rounds double kettlebell circuit with 20 kg. 30-45 seconds between movements, 2-3 minutes between circuits.
TGU 1+1
Swing x10
Press x5
Squat x5
Clean x5

Notes: I repeated my numbers from two weeks ago. Everything felt good and next week I’ll progress the circuit. I’ll try 24 kg bells and feel out the reps.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 5, Day 6
Saturday, February 8, 2020

Movement prep: Snow Leopard

Double kettlebell circuit @ 24 kg, sets of 3 except TGUs 1+1
1 round: Press, TGU, Push-press, Squat, Jerk, Swing, Press, Snatch, Push-press
Active rest 10 minutes
1 round: Squat, TGU, Swing, Squat, Press, Squat, Swing, Push-press, Snatch, Jerk
15-30 seconds rest between movements. 2-3 minutes rest between circuits.

Notes: I had a long week of work and I’m feeling tired but strong. I didn’t give myself enough time for two rounds of each circuit so I went heavier with fewer reps. Felt great!

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 5, Day 7
Sunday, January 9, 2020

Rest and recovery day: Slept in, ate lots of food and stretched. Excited for next week.

Blake Nelson
 
Week 6, Day 1
Monday, February 10, 2020

Movement prep: Nods, rocking, arm-bars @ 12 kg.

Superset: 3 rounds: a) TGU @ 24 kg 1+1 b) Bottom-up press @ 12 kg 1+1
1 KB Press: Ladders of 1+1 to 5+5 @ 16 kg x1, 22 kg x4

Notes: Presses felt easy today, I had to restrain myself from doing an extra set at 24 kg. Next week I’ll do 22 kg x4, 24 kg x1.

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
Week 6, Day 2-3
Tuesday-Wednesday, February 11-12, 2020

Change of plan. My back did not feel good this morning, traps and neck are tight. I didn’t feel good about the idea of swinging heavy today so I spent my time feeling better. My suspicion is that I overdid it with snatching double 24s on Saturday and then was too sedentary on Sunday. I’ll be more conservative this week.

Blake Nelson
 
Week 6, Day 4
Thursday, February 13, 2020

Movement Prep: My “happy shoulders complex”: cook lift + pullover > arm-bar > bent arm-bar > TGU with bridges at elbow and palm, then with single presses at knee, half kneel and standing > windmill > overhead squat > get down. Once on each side with 12 kg.

3 Supersets: a) TGU @ 24 kg 1+1 b) Bottom-up press @ 12 kg 1+1

Press:
warm-up - 16 kg x 3+3, 20 kg x 2+2, 24 kg x 1+1, 28 kg x 1+1
28 kg 4x1
3:00 between sets

Windmills and bent presses 24 kg
Notes: My back feels good for grinds and the 32 went up nicely. My complex really left me feeling ready for work. Next week I’ll press 32 kg x 1, 2, 1

The original training program can be found here: Brett Jones’s SFG 2 Prep Guide

Blake Nelson
 
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