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

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Tuesday 6/31/20
  1. 2HS 10x10 EMOM
Notes: Keeping it simple


Wednesday 7/1/20
  1. 1KB Dead Snatch x2+2, 3+3, 5+5, 2+2, 3+3, 4+4
  2. 2KB Dead Swing x4, 3, 5
  3. 2KB Front Squat x5, 7
  4. 1KB Press x4+4, 3+3, 5+5
Notes: Presses are feeling easy.

Blake Nelson
 
Friday 7/3/20

  1. Warm-up
  2. 2KB Dead Swing 4x4
  3. 2KB Front Squat x5, 6, 3, 6
  4. 1KB Press x4+4, 5+5, 4+4, 6+6, 4+4
  5. 2KB Kickstand DL x5+5, 4+4, 6+6
Notes: Yesterday was an odd day and I woke up feeling out of sorts. This session was eminently doable and left me feeling energized and ready for the day. I’ll take that as a good sign.

Blake Nelson
 
Cycle 2

Week 2

Monday

  1. Push-ups x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 One set EMOM
  2. Roughly 2-hour long ruck with 20#


Notes: The push-ups started to feel challenging at the fifth set, but then felt comfortable again on the sixth. I am thinking about adding a rep or two every time I do these, which will be about once per week.



Tuesday

  1. 1KB Dead Snatch 4x(2+2, 3+3)
  2. 2KB Dead Swing 3x(4, 3)
  3. 2KB Front Squat 5, 6, 4, 5
  4. 1KB Press 2x(4+4, 3+3, 6+6)
  5. 2KB Kickstand DL x5+5, 4+4, 6+6, 4+4
Notes: Presses were more challenging today, I am still fatigued from push-ups yesterday. It feels good.



Blake Nelson
 
Thursday

  1. 1KB Dead Snatch 3x(2+2, 3+3)
  2. 2KB Dead Swing 3x4
  3. 2KB Front Squat x6, 5, 6
  4. 1KB Press x4+4, 3+3, 6+6
  5. 2KB Kickstand DL x4+4, 5+5, 4+4


Notes: This is the light day in a moderate week. Nice and easy

Blake Nelson
 
Monday, 7/13/20
  1. 1KB Dead Snatch 3x(3+3, 2+2, 3+3)
  2. 2KB Dead Swing x4, 5, 4, 5, 4
  3. 2KB Front Squat x5, 6, 4, 6, 4
  4. 1KB Press 2x (4+4, 5+5, 4+4)
  5. 2KB Kickstand DL x5+5, 6+6, 4+4, 6+6
Notes: Today I woke up feeling a little off, not sure why, so the workout took a little longer to complete than normal.
 
I failed to post as the week went on, this should catch me up.

Tuesday: 2.5-mile fast ruck with 40#

Wednesday
  1. 1KB Dead Snatch x3+3, 2+2, 3+3, 2+2, 3+3
  2. 2KB Dead Swing x4, 5, 4
  3. 2KB Front Squat x5, 4, 5
  4. 1KB Press x4+4, 3+3, 5+5, 3+3
  5. 2KB Kickstand DL x5+5, 7+7

Thursday: 5-mile walk.

Friday
  1. 1KB Dead Snatch x2+2, 3+3, 2+2, 4+4, 3+3, 2+2, 3+3
  2. 2KB Dead Swing 2x(4, 5)
  3. 2KB Front Squat x5, 6, 4, 5
  4. 1KB Press x4+4, 5+5, 3+3, 4+4, 5+5
  5. 2KB Kickstand DL x6+6, 5+5, 6+6
Notes: Week three is always the toughest week, but each workout was totally fun and doable. I am learning some good lessons with this experiment and I will definitely use this style of programming in the future! Next month I will start a three-month experiment with snatches. I look forward to getting back into repetition quick-lifts.

Blake Nelson
 
Tuesday
  1. 2KB Dead Swing x4, 5, 3, 4, 3, 4
  2. 2KB Front Squat x6, 7
  3. 1KB Press 2x(4+4, 5+5)
  4. 2KB Kickstand DL 2x(5+5, 6+6)
 
I am starting a new program, something totally experimental. Normally I would be starting my TSC prep right about now, but I do not have access to a barbell set or even a pull-up bar at the moment. Instead of focusing on what I cannot do, I decided to focus on what I can. I can snatch.

This new program will consist entirely of snatching the 24 kilo bell for the next three months. If I am able to participate in the TSC this fall, I will do so without directly training for 2/3 of the events for over six months. This will test how much carry-over snatches have and how long I can train in a super-minimalist style. I will add in some goblet squats, TGUs and carries when I feel like it, but never in a serious way. I will also continue to do lots of walking.

Month 1 will be all about accumulating volume. I have only been doing dead stop snatches and swings this summer and I will need to build back up before I do lots of snatches every week. My plan for weeks 1-4 add up to 2,060 NL (number of lifts).

Week 1: NL 310

Day 1: 12x5 EMOM alternating sides NL: 60

Notes: Felt good, easy.

Blake Nelson
 
Wednesday

Snatch - 24 kg 18x5 alternating EMOM

NL 90

Notes: Obviously I am going to need to take good care of my hands.

Blake Nelson
 
Friday

Snatch 24 kg

22x5 alternating EMOM, NL 110

Notes: I was not feeling motivated this morning. 22 rounds sounded like a lot. My grip felt fatigued around minute 18. I over-gripped, due to this fatigue, and roughed up my hands. Not too bad to finish, but bad enough that I will wear gardening gloves for my snatches tomorrow.

I should have noted earlier that this first phase is directly based on From Simple to Serious Endurance by Al Ciampa.

Blake Nelson
This also exists here.
 
Friday

Snatch 24kg

32x5 alternating EMOM, NL 160

Notes: It is a muggy day in Minneapolis and I saved this session for the full heat of the afternoon. I haven’t gotten this sweaty in a while. Chalk was my friend. I would have preferred to have a day of rest before this session, but that would have put me too far off schedule. Luckily it didn’t start to suck too bad until the last five or so minutes.

This phase inspired by From Simple to Serious Endurance by Al Ciampa

Blake Nelson
This also exists here.
 
Week 3, NL 660


Monday

Snatch 25 kg

32x5 alternating EMOM, NL 160

Notes: We are working on a lot of home improvement projects for our new place right now. These quick, simple, and intense (or maybe challenging is a better word) sessions fit in nicely. Speaking of, I chose not to “fit in” day 4 of the program last week. Forcing it in was going to disrupt my schedule too much. It would have been 22 rounds.

32 rounds felt better this time, but I wouldn't say it felt good.

This phase inspired by From Simple to Serious Endurance by Al Ciampa

Blake Nelson
This also exists here.
 
Wednesday

Snatch 24 kg (not 25...oops)

28x5 alternating EMOM, NL 140

Notes: It is funny. When I started this program 24 rounds would have felt imposing but today felt like an easy session. I have been working on a high-hand grip like @Tim Almond talks about. I could not get it to feel right until I started using chalk again, then everything clicked. I am also following his advice on pre-snatch skincare and it is working very well. Thanks, Tim!

Blake Nelson
This also exists here.
 
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