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

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Week 6, Day 5
Friday, February 14, 2020

Movement Prep: Snow Leopard, nods, shrugs and rocking

TGU @ 16 kg 1+1
Windmill @ 16 kg 1+1

MAF rowing for 16:00

3 rounds double kettlebell circuit with 24 kg. 30-45 seconds between movements, 2-3 minutes between circuits.
TGU 1+1
Press x3
Squat x3

Notes: I did not feel good about ballistics today. My back is feeling much better, but I don’t want to risk it. Next week I’ll go back to snatches, swings and cleans.

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

Blake Nelson
 
Blake Nelson said:
MAF rowing for 16:00
Click to expand...

I'm just curious, since I think you are a student of physiology- what was the purpose of this part of your session?

I ask just because it seems counter to some of the things I've read (I'm not well-versed enough to site sources, though):
- For cardiac capacity adaptation, needs to be more than 30 minutes
- You followed it up with some higher-tension work, which seems to run counter to endurance adaptations

Again, I'm no expert, just have curious if you have views counter to my understanding.
 
WhatWouldHulkDo said:
I'm just curious, since I think you are a student of physiology- what was the purpose of this part of your session?

I ask just because it seems counter to some of the things I've read (I'm not well-versed enough to site sources, though):
- For cardiac capacity adaptation, needs to be more than 30 minutes
- You followed it up with some higher-tension work, which seems to run counter to endurance adaptations

Again, I'm no expert, just have curious if you have views counter to my understanding.
Click to expand...
The main purpose of the rowing was to see how my back would respond to a prolonged "effort" without ballistic loading. Definitely NOT scientific, but I wanted to see if it would fatigue. My program had 16:00 of snatches, so I had 16:00 to spend on something.
As a bonus, pulling against max resistance and a steady stroke, I got a nice pump and my back felt really warm and ready for moderately heavier work.
 
Week 6, Day 6
Saturday, February 15, 2020

Movement prep: Snow Leopard, shrugs

Double kettlebell circuit @ 20 kg, sets of 5 except TGUs 1+1
1 round: Press, TGU, Push-press, Squat, Jerk, Squat, Press, Squat, Push-press

Active rest 10 minutes

1 round: Squat, TGU, Squat, Press, Squat, Push-press, Squat Jerk
15-30 seconds rest between movements. 2-3 minutes rest between circuits.

Notes: I skipped the ballistics again today, swapping in squats during the first circuit. I plan on reintroducing them next week, possibly with lower weight and/or volume. I will play it by ear.

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

Blake Nelson
 
Week 6, Day 7
Sunday, February 16, 2020

Rest and recovery day.
Food prep and soft tissue work, early to bed.

Blake Nelson
 
Week 7, Day 1
Monday, February 17, 2020

Movement prep: Nods, Shoulder dislocates with PVC and a light band, rocking
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 @ 22, 24, 22x3

Notes: Felt like good, honest work. The volume and intensity were totally dialed in for me today. Next week I’ll add a set or two at 24 kg. depending on how I feel.

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

Blake Nelson
 
Week 7, Day 2
Tuesday, February 18, 2020

Movement Prep: Nods, t-spine rotations, shoulder dislocates

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

4 Sets of one-hand kettlebell swings @ 32 kg 15+15,
5 minutes rest between sets
Walk + Fast and Loose until time for the next round.

Notes: I’m back at it with the ballistics and it feels great! Backing off last week was the right thing. Next week I will repeat the same weight, sets, and reps.

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

Blake Nelson
 
Week 7, Day 3
Wednesday, February 19, 2020

Rest and recovery day. I spent some good time on soft tissue work. Lots of walking. I feel like I am finally back to working at my "normal" weights after losing a step or two over the early winter and it feels great. Swinging the 32 kg was tough in a really nice way.

Blake Nelson
 
Week 7, Day 4
Thursday, February 20, 2020

Movement Prep: nothing in particular today. I had just finished teaching a group class and then a private lesson during which I demonstrated a lot. I didn’t feel much need to “prep” today.

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
32 kg x1, 2, 2, 2
3:00 between sets

Bent presses @ 24 kg, 3+3, Windmills up to 32 kg 2+2

Notes: My press felt very strong today, so I went for it! I’m not sure what I’ll do next week, I’ll either try 1, 3, 1. 2 or back off to 1, 2, 1, 2 depending on how I feel.

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

Blake Nelson
 
Week 7, Day 5
Friday, February 21, 2020

Change of plan: Today was Assessment Day in my group classes. Every few months we do a series of basic assessments. My students can see how they are improving and identify weaknesses. I can determine whether the class programming is working. I always participate in the assessment. It went well today, here are my numbers:
  1. Stand on one foot for 10-seconds: Left-pass, Right-pass
  2. Brazilian get-up/get down test: 10/10
  3. 2:00 minute plank test: pass
  4. Standing long-jump: pass, 111 ½ “ (4” less than my PR)
  5. Farmer carry for distance: 11 laps with 32 kg in each hand (tied my best score)
  6. 30-second squat test: 5/5 with 24 kg
  7. Proper push-up test: 31 reps in 60 seconds (a 1 rep PR)
  8. 30-second pull-up test: 4 reps (one rep less than my best score)
After all of this, my grip was trashed and I was all around exhausted. I’ll do my snatch session tomorrow.
I’d be happy to expand on these tests if anybody is interested. Basically they are all taken directly from Dan John’s book Can You Go? and this article: In shape for what? The HKC Toolkit assessment

Blake Nelson
 
Week 7, Day 6
Saturday, February 22, 2020

Movement Prep: Neck nods, brettzel, hip flexor stretch

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 24 kg. 30-45 seconds between movements, 2-3 minutes between circuits.
TGU 1+1
Swing x5
Press x3
Squat x3
Clean x3

Notes: I’m glad to be back at it with snatches. The weight feels comfortable, the main challenge is that my skin feels a little rough. Next week I will snatch sets of 5 for 15:00 and keep the circuits the same.

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

Blake Nelson
 
Week 8, Day 2

Tuesday, February 25, 2020

Movement prep: Nods, Shoulder dislocates with PVC, segmental rolling

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 @ 22, 24, 22, 24, 22

Notes: Everything was awesome today. The presses felt comfortable, right in the pocket as far as intensity goes. Next week I plan to do at least three of my sets with the 24 kg.

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

Blake Nelson
 
Week 8, Day 3

Wednesday, February 26, 2020

Movement Prep: Nods, shoulder rolls and dislocates, rocking

2 Supersets: a) TGU @ 24 kg 2+2 b) Single-leg deadlift @ 24 kg 5+5
4 Sets of one-hand kettlebell swings @ 32 kg 15+15,
5 minutes rest between sets
Walk + Fast and Loose until time for the next round.

Notes: This is a repeat of last week’s heavy swing session. It felt good but challenging. Next week I will add a fifth set.

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

Blake Nelson
 
Week 8, Day 4
Thursday, February 27, 2020
Rest and recovery day. Extra stretching and walking today. Feeling pretty good after an excellent night of sleep.
Blake Nelson
 
Week 8, Day 5

Friday, February 28, 2020

Movement Prep: Windmill 16 kg 3+3

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

Bent Press: 24 kg 3+3
Press: 28 kg 1+1, 32 kg 1+1, 2+2, 1+1, 3+(2,1) - I missed the triple on my left side
Windmill: 32 kg 2+2

Notes: Everything felt really nice today. I was surprised to miss my triple. Next week I will complete the same sets and reps.

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

Blake Nelson
 
Week 8, Day 6

Saturday, Friday 29, 2020

Movement Prep: Snow Leopard, nods, shrugs and rocking

TGU @ 16 kg 1+1
Windmill @ 16 kg 1+1

Snatch 24 kg. 4+4 EMOM for 15:00

3 rounds: double kettlebell circuit
  • TGU x1+1
  • Swing x5
  • Press x3
  • Squat x3
  • Clean x3
Notes: Everything felt good today. I will progress snatches next week and add reps to the circuit.

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

Blake Nelson
 
Week 8, Day 7

Sunday, Saturday, March 1

Rest and recovery day. Food prep and a nice, long walk.

Blake Nelson
 
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