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

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Well, Boulder, CO has announced a shelter-in-place order for the next 2.5 weeks which means I won’t have access to the gym where I have been training. I guess I didn’t get to spend that much time back with the barbell after all!

I have a couple of kettlebells at home, 16 kg and 24 kg, but I wanted something a little heavier to tide me home for the next little while. This morning I walked over to Barbell Strategy and borrowed a 36 kg bell. Rucking that thing home was quite the ordeal!

Now I think I’ll stick to grease-the-groove style training for a while. I can pistol squat bodyweight for sets of 1-3 and press the 36 kg for singles. I’ll try to find somewhere nearby to practice pull-ups and I’ll mix in swings and snatches every couple of days.

My training today:
Ruck: 36 kg 2.5 miles
Press: 36 kg 4x1 GTG
Pistol squat: BW 4x1 GTG

Blake Nelson
 
Wednesday, March 25, 2020

In the morning: nice, easy 2 mile walk

Throughout the day:
- Bent press 24 kg 3 x (3+3) GTG
- Prying goblet squat 3x3 GTG

In the afternoon:
  1. 24 kg single KB circuit, 3 rounds
  • Snatch x5
  • Press x3
  • TGUx1
  • Waiter carry down and back
  • All without lowering the bell
  • Rest, switch sides
  1. A) Pull-ups 3x3 B) Goblet squat 3x3
  2. Windmill 36 kg 1+1
Notes: The weather is great today! I was planning on sticking to light mobility and joint health type lifting today, which was feeling nice, but then my wife wanted to do a quick shoulder focused session out in the yard of our building. It was fun!
I’ve gotten in a few quick walks already, I’ll probably do a light ruck (20#) before dinner. I have realized that my old routine of 10-15 miles of combined walking and cycling, plus a workout, plus demo-ing for clients all day is hard to replicate during Shelter-in place. I’ll keep trying to find the balance.
Blake Nelson
 
Thursday, March 26, 2020

Early AM:
Nice long walk

Later:
Press 36 kg 6x1 GTG
Pistol Squat 6x1 GTG

Even later:
Another long walk

Notes: I’m feeling in the groove on the pistols again. The press is feeling especially nice on the left.

Blake Nelson
 
Friday, March 27, 2020

Early AM:
Short, quick walk
2 rounds of Snow Leopard

Later:
Press 16 kg 20+20
Goblet Squat 16 kg x20

Lacrosse ball work on my traps and erectors

Notes: Feeling low energy today, I just wanted to get a little blood flow in and do some soft tissue work.

Blake Nelson
 
Monday, March 30, 2020

Last week I just played around with some Grease the Groove style training along with some random acts of variety, it wasn’t satisfying. I am used to long physical days that leave me feeling physically tired. GTG is just not the right fit for me right now. I need something that will wear me out and burn up my excess nervous energy. With that in mind, I have decided to try something I have always wanted to do: Dan John’s 10,000 Swing Challenge!

10,000 Swing Challenge: Day 1, all with 24 kg.

Round 1
Swing x10 - rest 60 seconds
Press x 1+1
Swing x15 - rest 60 seconds
Press x 2+2
Swing x25 - rest 60 seconds
Press x 3+3
Swing x50 - rest 3 minutes

Damn, doing 50 swings is awful!

Round 2: Had to break up the 50 into 25x2 with short rest, my grip is suffering!
Round 3: Broke 50 into 25x2 with a full rest.
Round 4: This is getting tough. Broke 50 into 10-15-25.
Round 5: 10x10 with the presses mixed in with the first three sets

Notes: The thing to keep in mind here is the word “challenge.” This is not a program, but a mental and physical challenge. As such, it must be challenging! This first session was extremely un-fun, my grip endurance was not up to the task and I had to make modifications to prevent bad swing technique from creeping in and causing problems. 1-hand swings with 32 kg for 15+15 did not prepare me for this, 50 reps is a whole ‘nuther animal.

Tomorrow I will try again, and I will continue to challenge myself. This is going to be good for me!

Blake Nelson
 
Tuesday, March 31, 2020

10,000 swing challenge: Day 2
Swings only today

Round 1: 10-15-25-50 - Last set tough
Round 2: 10-15-25-50 - I rested an extra minute before the last set, I counted it as 25-25 with no rest. That seemed to help
Round 3: 10-15-25-50 - Same as the previous round.
Round 4: 10-15-25-50 - Extra-long rest before the 50
Round 5: 10-15-10-15-10-15-1-15 - My skin is feeling rough, I cut the sets down to avoid a tear.

Notes: I am pleasantly surprised by how I have adapted already. I was able to get four full sets of fifty this time. My forearms were still getting really pumped, but it was a lot better than yesterday. Hopefully next time I can complete it as written.

Blake Nelson
 
10,000 Swing Challenge Day 3
Friday, April 3, 2020

Round 1: 10-15-25-50
Round 2: 10-15-25-50
Round 3: 10-15-25-50
Round 4:10-15-25

350 total reps today in a nearly GTG fashion. I do a set, rest for a few minutes, do another. Sometimes up to 5 minutes in between! My schedule is very un-regimented right now and I am following my gut on when to train and how much. Today I’m sticking with my instincts and calling it after 350 reps.

1350/2000 rep goal for this week
1350/10000 rep goal this month

Blake Nelson
 
10,000 Swing Challenge Day 4
Saturday, April 4, 2020

Round 1: 10-15-25-25-25
Round 2: 10-15-20-25-30
Round 3: 10-25-10-20-15-25

305 reps today, plus a lot of walking and a zoom call with some friends. I’ll call it a good day!

1655/2000 rep goal this week (415 left for tomorrow)
1655/10000 rep goal this month

Blake Nelson
 
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10,000 Swing Challenge Day 5
Sunday, April 5, 2020

2HS with 24 kg
16x10 EMOM
Video chat with the family
26x10 EMOM

420 reps today
2075/2000 rep goal this week
2075/10000 reps in challenge

I acknowledge that this is “not the same” as the challenge-as-written, but I’m not too concerned. I feel both challenged and flexible, which is just what I need at this time. I am also getting in plenty of walking and stretching. I feel healthy and strong.

Blake Nelson
 
10,000 Swing Challenge Day 6
Tuesday, April 7, 2020
First thing in the morning:
NIce long walk

2HSx10
Goblet squat x10, 8, 6, 4, 2,
1HS x10 R
1KB Press x5, 4, 3, 2, 1 R
1HS x10 L
1KB Press x5, 4, 3, 2, 1 L

One movement EMOM
Repeat 5 rounds (150 total swings)

Three hours of desk work: Snow leopard plus 10 push-ups every hour

2HSx10
Push-up x10, 8, 6, 4, 2,
Snatch x10 R
Goblet Squat x5, 4, 3, 2, 1
Snatch x10 L
Goblet Squat x5, 4, 3, 2, 1

One movement EMOM
Repeat 5 rounds (150 total swings/snatches)

Notes: Feeling energetic today!

300/2000 rep goal this week
2435/10000 rep goal this month

Blake Nelson
 
10,000 Swing Challenge Day 7



24 kg, EMOM for 10 minutes

1HS > Clean > Snatch > Windmill > switch hands



10 rounds (30 “swings”)

Felt good. Energizing.


Blake Nelson
 
10,000 Swing Challenge Day 8

24 kg for all, EMOM for 30 minutes

2HS x10
Goblet Squat x 10
1HS x10 Right
1KB Press x 5 Righ
Ab-wheel x 3

2HS x10
Goblet Squat x 10
1HS x10 Left
1KB Press x 5Left
Ab-wheel x3

3 rounds (120 swings)

Desk Work for 3 hours - Snow Leopard every hour

2HS x10
1HS x5 Left
2HS x10
2HS x5 Right

EMOM for 20 minutes
5 rounds (150 swings, 270 total today)

600/2000 Swings this week
2735/1000 Swing goal

Blake Nelson
 
10,000 Swing Challenge Day 9
Friday, April 10, 2020

2HS 10x10 every hour for five hours
500 total swings

1100/2000 swings this week
3235/1000 swing goal

This has been an interesting experiment. It seems to be the “easy” way to get 500 reps in if you have the time, which I do. Is it productive? I’m not sure. Is it a “good plan”? I’ll tell you once I’ve done it a couple of times. I am confident it is not a bad plan. There seems to be little to no chance of injury, especially compared to other ways of getting this volume. I am fresh and focused for each round.

Blake Nelson
 
Once upon a time, I would have agreed that a 24 kg is light. At the SFG cert, I learned that it is more than enough if used with enough intensity. The volume is a lot, but the spacing/density of the reps is what is most interesting. 10-15-25-50 was really unpleasant, I dreaded the 50-rep sets. My skin hurt and I was sore. This way is not so bad. I'll repeat for the next couple of days and hopefully learn something new.
Blake
 
10,000 Swing Challenge Day 10
Saturday, April 11, 2020

First thing in the morning:
2HS x10 EMOM for 41 minutes
At this point I was no longer able to pass the talk test at the top of the minute.
(410 total swings)

Then: chores, work, I had a whole day

Later, before dinner:
2HS x15 EMOM for 10 minutes
(150 more swings)

1660/2000 swing goal this week
3795/10000 swing goal

Notes: This is another way to do it, not too bad. A quick 150 swings is a great way to work up my appetite for pulled pork sandwiches for dinner.

Blake Nelson
 
10,000 Swing Challenge Day 11

Monday, April 13, 2020

I had intended to get another 500 reps in on Sunday, but things did not go as planned. I slept poorly (my worst night in months, normally I sleep quite well) and felt awful when I woke up. So, I took the day off.

Today: I woke up feeling strong and refreshed, grateful for the day off. I am getting right back to work.

1HS x5 L,R
Bent Press x1 L,R
Goblet Squat x10, 9 , 8, 7, 6, 5, 4, 3, 2, 1

Then, every hour for 4 hours:

1HS x10 Left
1HS x10 Right
Clean + Squat x10 Left
Clean + Squat x10 Right
2HS x10

Snatch x10 Left
Snatch x10 Right
Clean + Push Press x10 Left
Clean + Push Press x10 Right
2HS x10


500 total “swings” today

4295/10000 swing goal



Note: My apartment is chilly enough that I am comfortable training in a t-shirt without overheating. My body temperature stays elevated for most of the hour and I only start to cool down until about 5 minutes before my next set.



Blake Nelson
 
10,000 Swing Challenge Day 12
Tuesday, April 14, 2020

First thing in the morning:
1HS 5x(10+10)
Bent Press 1x(5+5)

Then, every hour for 4 hours
2HS 10x10

Today was a “punch the clock” day. Not too great, not too bad.

1000/2000 swing goal this week
4795/10000 swing goal

Blake Nelson
 
10,000 Swing Challenge Day 13
Wednesday, April 15, 2020

2HS x10 36 kg
1HS x10 Right 24 kg
Clean + Squat Right x10 24 kg
Snatch x10 Right 16 kg
Clean + Press x10 Right 16 kg

2HS x10 36 kg
1HS x10 Left 24 kg
Clean + Squat X10 24 kg
Snatch x10 Left 16 kg
Clean + Press x10 Left 16 kg

EMOM 3 rounds
300 “swings” today
1300/2000 swing goal this week
5095/10,000 swing goal

Notes: This was a tough one. If I want to do more rounds in the future I will do this without the clock.

Blake Nelson
 
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