Lee's Training Log: SFG1 Training

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Lee Hunt

Level 6 Valued Member
Certified Instructor
Yesterday's session:

Single Bell Work:

2h Swings x 15
Press x 5/5
1h Swings x 5/5
FSQ x 5/5
1h Swings x 10/10
Get Ups x 1/1
2h Swings x 15
High Pulls x 5/5
1h Swings x 5/5

2 Circuits @ 28kg

Notes

•Substituted snatches for high pulls while letting my torn callous heal, it's healing really quick though.

Today's session:

Double Bell Work:

Press x 3
Get Ups x 1/1
Press x 3
FSQ x 3
Press x 3
Swings x 3
Press x 3
High Pulls x 3
Press x 3

1 Circuit @ 2 x 28kg

FSQ x 3
Swings x 3
FSQ x 3
Press x 3
FSQ x 3
Get Ups x 1/1
FSQ x 3
High Pulls x 5/5
FSQ x 3

1 Circuit @ 2 x 28kg

Notes

•1 Circuit of each to start off with, then as I improve and when I'm ready I'll up the circuits. Once I can do all the circuits well I'll up the reps. I'll see how I go.

•Squat Circuit was very strong, I completed it in 8:32, which I'm pleased about for a first session.

Have a strong day everyone!
 

Lee Hunt

Level 6 Valued Member
Certified Instructor
Today's session:

Snatch Density:

Get Ups 5+5 @ 20kg

Snatch 16 x 4/4 OTM @ 24kg

Double Bell Work:

Get Ups 1+1
Swings x 10
Press x 5
FSQ x 5
Clean x 5

2 Circuits @ 2 x 24kg

Notes:

•Hands felt better today, glad to get back to snatches

•I enjoyed the first week of this plan, I know as I continue my strength and conditioning will continue to improve, at this stage I'll Up the circuits as and when

Have a strong day everyone!
 

Lee Hunt

Level 6 Valued Member
Certified Instructor
Today's session:

Heavy Swings:

Get Ups 2 x 2/2
SL Deadlift 2 x 5/5
Superset @ 24kg

2h Swings 10 x 11 OTM @ 40kg

Notes:

•Swings were feeling tough on the last 2 sets on reps 9,10 & 11

•Get Ups & SL Deadlift are good combo, felt good after these

Have a strong day everyone!
 

Lee Hunt

Level 6 Valued Member
Certified Instructor
Yesterday's session:

Volume Work:

Get Ups 3 x 1/1 @ 32kg

Snatch 216reps @ 16kg in 15mins
20/20, 16/16, 12/12, 10/10, 10/10, 10/10, 10/10, 10/10, 10/10

Notes:

•Get Ups felt great, positioning good, right knee was feeling tender going to lunge. First time this has happened, but doing a lot of kneeling at work.

•Snatches were a nice change having them lighter, positions felt better, and so do hands. Focusing on closer to centre line and taming of arc. No sets were anywhere close to failure.

Have a strong day everyone!
 

damogari

Level 5 Valued Member
Wow thats a lot volume, even with lighter bell. I recently do them to warm up and to feel like it is to do longer snatch sets. Really like them. Good work!
 

Lee Hunt

Level 6 Valued Member
Certified Instructor
Friday's session:

Single Bell Work:

2h Swings x 15
Press 5+5
1h Swings x 5+5
Squat 5+5
1h Swings 10+10
Get Ups 1+1
2h Swings x 15
Snatch 5+5
Swings 5+5

2 Circuits @ 28kg

Saturday's session:

Double Bell Work:

Press x 3
Get Ups 1+1
Press x 3
FSQ x 3
Press x 3
Swings x 3
Press x 3
1h Snatch 5+5
Press x 3

FSQ x 3
Swings x 3
FSQ x 3
Press x 3
FSQ x 3
Get Ups 1+1
FSQ x 3
1h Snatch 5+5
FSQ x 3

1 Circuit @ 2 x 28kg

Sunday's session:

Snatch Density:

Get Ups 5+5 @ 20kg

16 x 4+4 @ 24kg

Double Bell Work:

Get Ups 1+1
Swings x 10
Press x 5
FSQ x 5
Clean x 5

2 Circuits @ 2 x 24kg

Notes:

•Snatches felt comfortable at 16 x 4+4, so I'm going to move to 15 x 5+5 at the end of this week.

I'm on holiday next week, I have 2 options. Take a week off totally, as I've been pushing for a good 12 weeks or so now. Or I take 1 Bell with me, and practice S&S for the week...?

Have a strong day everyone!
 

crazycanuck

Level 8 Valued Member
Well look what I have found here!!!! SFG 1 prep being done! Go you!

(I also vote for a week off BTW). Maybe some nice stretches and walks and stuff.
 
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