Test day:
Here's my before and after results of the last 8 weeks of...
How to Prepare for and Pass Your SFG Level I
Before program:
I completed 4 rounds of 5 reps in circuit style one after the other with 2 x 24kg:
Double Swing 5,5,5,5
Double Clean 5,5,5,5
Double Press 5,5,4,4
Double Squat 5,4,0,0
Total time 17 mins
I took the snatch test after 5mins rest which resulted in 54 reps in 5mins which looked like this:
10,10,10,10,5,5,2,2
I took the 10mins rest and proceeded to complete 10x1 with TGU's.
After program:
Double Swing 5,5,5,5
Double Clean 5,5,5,5
Double Press 5,5,5,5
Double Squat 5,5,5,5
Total time 11mins
5mins rest
Snatch test 92 reps in 5mins which looked like this:
10,10,10,10,10,10,5,5,5,5,5,5,2
I took 10mins rest and completed TGU 5 x 1 per arm.
Notes:
•Double bell circuits: This was amazing, last time I really struggled and couldn't complete all the reps. This time not only did a get all the reps but I smashed my previous time by 6mins. I could have pushed a little harder too.
•Snatch test: Ok so 70% increase on snatch numbers which I'm VERY pleased about. Bearing in mind only 5mins earlier I hit more reps in less time making it more intense definitely had a factor on the snatch test. In my mind it's great as it gives me a good baseline for how I'll perform on after 3 days of work, with fatigue setting in.
Conclusion:
The program did wonders for me and has put me in a great place 5 months out from SFG1. I will summarise stats into this post to make it easier to see progression:
8weeks ago --> today
Bw 83kg --> 81kg
Press 32kg x 3r --> 36kg x 1r
TGU 36kg --> 40kg
DBCL 2 x 24kg x 5r --> 2 x 32kg x 5r
DBFSQ 2 x 24kg x 5r --> 2 x 32kg x 5r
Snatch test 54/5mins --> 92/5mins
Not trained but WTH effect:
Bench press 102.5kg x 1 --> 105kg x 1
Pull up 15kg x 1 --> 20kg x 1
Deadlift 160kg x 1 --> 170kg x 1
I have really enjoyed following this program, and would 100% recommend it. It has given me so much. I would like to once again thank
@aciampa for writing such a great program and
@Anna C for such great support along the way. And I want to thank everyone that has read and offered support on here during the last 8 weeks.
Have a strong day everyone!