Lee's Training Log: SFG1 Training

Lee Hunt

More than 300 posts
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

More than 300 posts
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

More than 300 posts
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

More than 300 posts
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

Quadruple-Digit Post Count
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

More than 300 posts
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

Quadruple-Digit Post Count
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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