Leigh's SFG 2 training log

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Leigh Bitouzet

Level 1 Valued Member
This is my personal journey to the SFG level 2 cert

Working on finding a good program rhythm...4 months left to go, lots of work to do.
I've decided to start posting my training log here to help me maintain my focus and give me accountability to work towards my goals. Also insight and input from those with greater experience.

SGF level 2 cert is November 11, 2017 in Vicenza.

My working weight is 16kg KB
Pressing weight: 22 kg
Current pressing weight: 20kg 1 + 1

Currently working on a program of smaller volume, shorter training sessions, 6 days per week (switching from higher volume sessions 4 days a week)
Alternating Pressing days with swings and SFG 1 & SGF 2 skills days

Log starting Wed. July 11, 2017

OS mobility
Naked TGU
Arm Bar 1+1 @12kg
TGU 1 + 1 @12kg
BP mobility progressions
Windmill 1+1 x3 @8kg BP 1+1 x3 @8kg

Light Press Day 5+5 x5 @12kg

SNATCH: 15 min ladder
Rounds 1-3: 8+8 @12kg
Rounds 4-5: 6+6 @14kg
Rounds 6-10: 5+5 @16kg
Rounds 11-15: 7+7 @12kg
Notes: Snatch training felt good - not too out of breath for each round. I felt confident with the 16kg. Working on building up endurance from here

Thursday July 12, 2017:
OS Mobility drills
TGU (naked)
Arm bar 1 + 1 @12kg
TGU 1+1 @12kg
Bent Arm bar 3+3 @8 kg

BP mobility progressions

Level 1 skills = No presses

@12kg x 5 reps x 3 sets
DCL
DSW
DFSQ
DSW
@16kg x 3 reps x 2 sets

Level 2 skills:
DPP @12kg 5 reps x 3 sets
DJerk @12kg 5 reps x 3 sets

DPP @16kg 3 reps x 2 sets
DJerk @16kg 3 reps x 2 sets

Notes: The double 16s on the level 2 are hard. I have some work to do here. I think I am going to further split this into a lighter skills day and a heavier skills day for the next training week.
 

Leigh Bitouzet

Level 1 Valued Member
Welcome, @Leigh Bitouzet

I did SFG II in Feb 2017; if there's anything I can help with, tag me here!

Happy training!

Anna
Hi Anna!

That is amazing! Thank you so much for the help. I will definitely take you up on this offer.
I am currently trying to find a training program that works for me. This was my first week trying lower volume sessions 6 days a week. It works for me now because I am not working as much (kids home from school!). As I mentioned above, I will do pair pressing with swings/snatches, training light, medium, and heavy...and I will alternate these days with SFG 1 & SFG 2 skills days, also rotating between light, medium, and heavy.
I have four training sessions logged in so far on this program. One thing I have to watch is overuse of my right shoulder (previous injury while training for level one)

Any insight or suggestions to add to this current program?

Thanks so much!
 

Leigh Bitouzet

Level 1 Valued Member
Training log:

Friday July 14: Medium pressing + heavy swings

Mobility OS

TGU (naked, with shoe)
Arm Bar 1 + 1 @12kg
TGU 1+1 @12kg
Bent-Arm Bar 1+1 @8kg

WindMill 3 + 3 @16kg

BP progressions

Medium Pressing day: (which actually felt like a heavy day ;-) )

Ladder 1, 2, 3 x3 sets @16kg
Ladder 1, 2, 3, x 1 set @ 18kg

10 minute 2H swing ladder @24kg OTM

Notes: All felt good. 18kg press was hard to get up for 3rd rep on last ladder rung.

Swings were good. I think I need to do heavy 2H swings now with the 28kg.


Saturday July 15th: Light Skills Day:

Mobility OS

TGU (naked, with shoe)
Arm Bar 1 + 1 @12kg
TGU 2+2 @12kg
Bent-Arm Bar 1+1 @8kg

BP mobility progressions

Windmill: 3+3 @ 12kg
BP: 1+1 @8kg, 1+1 @12kg

SFG 1 Skills: no presses, working on GTG
@8kg double KBs, 3 sets

Clean X 5
Double Swing x 10
FSQ x 5
Double Swing x 10

SFG 2 Skills:
@8kg double KBs, 3 sets
PP x5
Snatch x5
Jerk x 5
Snatch x5

Notes: Good training day. No love for the BP today, I could not get in a good groove. I definitely need in-person coaching for this.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
pair pressing with swings/snatches, training light, medium, and heavy...and I will alternate these days with SFG 1 & SFG 2 skills days, also rotating between light, medium, and heavy.
That sounds good!

No love for the BP today, I could not get in a good groove. I definitely need in-person coaching for this.
Oh... I can relate. Interesting thing for me, I struggled mightily with the bent press, stuck at 16kg and no heavier... until one day I said, what if I try 20kg? It was like a magical fix, and went up well. 24kg? That worked too, even better. 28kg - I did it! But that was a bit much. Ever since then, I still get frustrated when I try to bent press 16kg on the right side, but if I go heavier it smooths right out. Now this approach might not be for everyone, especially if your groove is not close to correct, but if you have a spotter and any instruction it may be worth a try.
 

Leigh Bitouzet

Level 1 Valued Member
That sounds good!



Oh... I can relate. Interesting thing for me, I struggled mightily with the bent press, stuck at 16kg and no heavier... until one day I said, what if I try 20kg? It was like a magical fix, and went up well. 24kg? That worked too, even better. 28kg - I did it! But that was a bit much. Ever since then, I still get frustrated when I try to bent press 16kg on the right side, but if I go heavier it smooths right out. Now this approach might not be for everyone, especially if your groove is not close to correct, but if you have a spotter and any instruction it may be worth a try.
Thanks Anna!
The BP was better today...Right now I don't have anyone to spot me, so I am a bit hesitant to go heavier.

Guess what I found in my training log book today? A copy of your article with the training program for the SFG 1! Sadly I didn't find it before my SFG 1 cert, but I did print it off to save it for later. So nice to connect with you here!
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
Oh, awesome! And glad to hear the BP was better today.
 

Leigh Bitouzet

Level 1 Valued Member
Today's training: Medium Skills day

Mobility OS routine
TGU (with shoe)
TGU 1 +1 @12kg
Arm Bar 1+1 @12kg

Windmill:
2 +2 @12kg
2 +2 @ 16kg

BP progressions @ 8kg


BP:
1 +1 @8kg
1+1 @12kg

SFG 1 Skills: Medium day
@12kg x 3 sets
Clean x5
Double Swing x5
FSQ x5
Double Swing x5

SFG 2 Skills:
@12kg
Superset
Jerk x 3
PP x3
x 5 rounds

TGU 2 + 2 @ 16kg

Training notes: Not bad, but not my strongest day. Some sticking points on the TGU (which is unusual)...could be a slight lack of focus. BP much better than Saturday
Felt energized after training
 

Leigh Bitouzet

Level 1 Valued Member
Training Log Tuesday July 18:

Heavy Pressing day:

OS Mobility + warm-up

TGU (with shoe)
Arm Bar 1+1 @12kg
Bent Arm Bar 1+1 @12kg
TGU 1+1

Bottoms Up press 3 +3 @8kg
Goblet SQ 5 x5 @14k

MP:
20kg 1 (right side would not go up today, left side, ok)

1, 2, 3 ladder up, 3,2,1 ladder down @18kg
(3rd rep right side would not go up on either ladder...left side ok)

Ladder 1,2,3 x2 @16kg

Notes: Not my best pressing day...in fact, worst pressing day I have had in months. I am hoping that it is my body adjusting to the extra days of training. I am not sure my body like 6 days a week...OR if the session volume is still too high OR I stick with it and see how my body adjusts.
 

Leigh Bitouzet

Level 1 Valued Member
July 20th Training Log:

Light Pressing + Swings

Mobility OS + OS adductor reset
TGU (with shoe)
Arm-Bar 1+1 @12kg
TGU 1+1 @12kg

Bottoms Up press
3 +3 @8kg
3+3 @ 12kg

Pressing: 5+5 x5 sets @12kg
20kg 1+1, today its the left that didn't want to go up, but it did

SLRDL 5+5 x2 sets @16kg

14 min Swing Ladder
1HD SW @20kg 10 swing OTM

Notes: I am still playing around with the program a bit. I didn't feel great after last weeks training...I could be adjusting. I think I actually need two rest days a week. So I am going to keep it at 5 training days per week. I am also going to split Level 1 and Level 2 skills in separate days and do reps rather than a circuit format for the time being. I will keep with this format while traveling and then in late August, early September, I will reevaluate.

The heavy presses really took it out of me on Tuesday, on the verge of tweaking my shoulder, so I had a rest day yesterday.

Today's training was good. Better than I had anticipated. I added in RDL's because my left hip is locked up and that seems to wake up my left glute a bit more. All in all, a good training day.
 

Leigh Bitouzet

Level 1 Valued Member
Hi all!

I am a bit behind on posting my training session, although they are always logged in my binder.

I am States-side right now (YEAH!) visiting my family in Northern Wisconsin.

Here are my session from last week: Some sessions are not specifically KB practice (I know, I know) but sometimes I just need to get outside and move and do something else! It clears my head a bit. And I haven't had a training session with my bestie for more than 6 months!

July 21st: Rocky Steps session (sprinting)
plus, 3 x 10 step-ups, 3 x 15 walking lunges, 3 x 15 full push-ups
Because I rarely run anymore, my legs felt like two big lead weights!

July 23nd: Back at it! Pain-free session - feels great. No hip pain!!

Mobility:
TGU - with shoe
Arm-bar: 1+1 @12kg
Bent Arm-bar 3 + 3 @8kg
TGU 1+1 @16kg

BP mobility
WM: @16kg 3 +3
BP: 1+1 @8kg x2

Level 2 Skills Day + Snatch day

Jerk: 5+5 x 3 @12kg, 3+3 x 2 @16kg

PP: 5+5 x3 @12kg, 3+3 x2 @16kg

10 minute Snatch ladder, 10 Snatch, OTM, @12 kg

Good form, good strength and energy. All around a good training session.

July 24th - Travel: France to USA, rest day

July 25th: Bootcamp session (my brother is a trainer, so I trained with him today)
High volume, high rep session: Got me out of the "jet-lag" state-of-mind, it got me moving and it was nice to have someone else tell me what to do!
Hill sprints, TRX rows, lunges, squats, KB swings, BB clean and press, jump rope, battlerope, burpees


July 26th: Back at it! KB Training session: Light Pressing + Skills Level 1: double 16kgs

While I am in the States, I have: double 12's, double 16's, and a 6kg. There are PLENTY of things I can do with these five bells. My goal is to own the double 16's by the time I do the SFG 2 workshop in Vicenza on Sept. 2nd, so I will be working a lot the double 16kg while on holiday here.

Pain-free again today. Fantastic!

Mobility routine OS resets
TGU with shoe
Arm-bar 1+1 @12kg
TGU 1 +1 @ 12kg

Bottoms-up Press: 3+3 @6kg

Light Pressing: 5+5 @ 12kg

Skills: Double 16kgs

Cleans 3+3
FSQ 3+3
Snatch 5 +5 @12 kg
X 5 sets

10 min Swing Ladder: OTM: 1HD SW 10+10, alternating 5+5 Snatch @ 16kg

All good. A little tired due to jet-lag, but all-in-all, a good strong session
 

Leigh Bitouzet

Level 1 Valued Member
Hello!
I am back in France now after three weeks traveling to my home in Wisconsin. It was a great time - family, friends, and my KBs!

I am so happy that I made the time for my training. I managed to get 5 training sessions in per week. "Little and often, over the long haul" that was my goal.

My other goal was to own the double 16kgs. Perhaps I am not ALL the way there yet, but the double 12's feel light, which is a good sign and I can do more volume with the double 16's now. I definitely feel like I have gone up a notch in strength.

Two months and a half months left to train until the Cert. I am heading to Vicenza for the SFG2 workshop with Fabio in two weeks. I am hoping to really narrow my scope after this...lots to work on.

Super long post with three weeks of worth of training log: But here goes: Just a reminder, I only had double 12kgs + double 16kgs to work with during this time. :)

July 30th:
Usual mobility routine + TGU's + Arm Bars

Windmill 2 +2 @ 16kg

Heavy Pressing: 5 X 5 @16kg, 5 sets

Level One Skills:
1H CL 5+5 @16kg, 5 sets
Goblet SQ 5 @16kg, 5 sets

Swing Ladder: OTM 10 Min 1HD 10, Snatch 5+5 alternating
Notes: Good, strong pressing day

July 31:
Usual mobility + TGU + Arm bars

Windmill 2 +2 @16kg

TGU 2+2 @ 12kg
TGU 3+3 @16kg

10 min swing ladder: Double Swings OTM @12kg (two rounds @double 16kg)

Loaded Carries: 3 x 1 mins double 16kgs

Aug. 1:
Usual mobility
TGU + Arm Bars + bent press mobility

Windmill 2+2 @ 16kg

Level 2 Skills day:
PP:
3 @ 16kg x 5
2 @ 12kg x 5
Jerk:
3 @16kg x 5
2@ 12kg x 5

Snatch Day:
10 +10 @ 12kg 10 min OTM
Notes: Right shoulder twingy. Snatching a bit difficult, but OK

Aug.4th:
Usual mobility + warm-up
TGU + Arm Bar
BP mobility

Windmill 2 +2 @16kg

BP 2 +2@ 12kg
RDL 5 +5 @ 16kg superset x 3 sets

Level One skills: double 16kgs
CL 5 x 5
SQ 5 x 5

Swing Ladder:
15 2H SW
5 push ups
Ladder down to 1 push up, no rest
Notes: Knee a bit sore, took squats out of swing ladder

Aug 5th
Usual Mobility + Warm-up
TGU
Arm Bar

Light Pressing:
5 x 5 @ 12kg x 5 sets
3 x3 @ 16kg x 3 sets

10 min SW ladder: 10+10 @ 16kg, OTM

Aug. 6th:
Usual mobility + warm-up
TGUs
Arm-bars

Superset: x 3
BU Press: 1 +1 @12kg
DL x 10, @double 16kg

Pressing 5 x 5 @ 16kg

PP:
3 x @16kg x 3sets
5 x @12kg x 5

Jerk:
3 x @16kg x 3
Stop due to aggrievated right shoulder
Nerve pinched, old injury from last year, comes back if I overwork the shoulder

SW Ladder: OTM 10 + 10 @ 16kg good power

Aug. 7th:
Mobility + warm-up
TGUs, Arm Bars

Windmill 2 + 2 @16kg

Level 1: double KB @16kg
Superset:
CL
SQ: 5 x 5
Squat is sticky...not the best squatting day

Snatch/ Double Swing Ladder: @ 12kg OTM 10 Mins
Alternating 10+ 10 snatch with 10 SW double kbs
Hard session, but good. Shoulder ok

Aug. 8th + 9th - rest days

Aug. 10th:
Mobility + Warm-up
TGU + Arm Bar

TGU 3 +3 @ 16kg

Level 2 skills Day:
Jerk: 5 x5 @12 kg
PP: 5 x5 @12 kg

Swing Ladder:mad:16kg
15 SW
5 PU
5 G SQ
No rest, ladder down to 1 PU, 1 SQ

Loaded Carries:
Suit case double 16kg 2x 1min
Double Rack 2 x 1min

August 11th:

Warm-up/Mobility
TGu + Arm Bar

Superset: x 3
Windmill 2 + 2@ 16kg
DL x 10 double 16kg

Complex: Right, Left x 3 rounds @16kg snatch-size bell (From Coach Martine's post!!)
10 1h SW
5 CL
5 PR
5 SQ
10 SN
(took out reverse TGU, added 5 SN - no room for TGU in training space: aka Mom's garage!!)

Notes: Martine's post came at a great time - I was really starting to get a bit bored with 12kgs and 16 kgs...this added variety and allowed me to work a single side strength with snatch size test bell. It was hard - I loved it.

Aug. 12th:
OS mobility routine
TGU + arm bar

Superset x3
Windmill 3 +3 @ 12kg
DL x 10 double 16kgs

Complex: x 3
10 1 HD SW @16kg Right
5 goblet SQ @ 16kg
5 Double CL @ 12kg
5 jerk @ 12kg
10 1 HD SW @ 16kg Left
5 PP @ 12kg
1 Loaded Carry - double 16kg 1 min

Needed some more variety to keep going!

Aug.13th Rest day
Mobility + Warm-up
TGU + Arm bars

Superset: x 2
Windmill 3+3 @12kg
DL x 10 double 16kg

Level 1 skills day light: double 12kgs
SQ 5 x5
CL 5 x5

Swing Ladder: Alternate double 12kg SW x 10 and Snatch 10 x 10, OTM, 10 Min

Loaded Carries: Suitcase carries 3 x 1 min double 16kgs

Aug. 15th:
Mobility + Warm-up
TGUs + Arm Bar

Superset: x3
Windmil 3 +3 @12kg
10 2HD SW

BP press: 3 x 1+ 1 @12kg

Complex: x 3, Single side work, Right + left @16kg
10 1 HD SW
5 CL
5 PR
5 SQ
10 SN

100 1 HD SW in 5 mins, OTM

Left shoulder has been funny for a couple of weeks...it was feeling sore and pulled today, so ended my training at 5 min swing ladder.
 

Leigh Bitouzet

Level 1 Valued Member
Thanks @Anna C !!!

I am a bit stuck now on the best way to proceed forward with the program. I am going to a SFG2 workshop next week. From there I hope to get a good baseline of where I am at and where I need to go. One thing I am stuck on is how to train for the snatch test from here on in...any thoughts on overall training strategy is much appreciated!
 

Leigh Bitouzet

Level 1 Valued Member
Training log:

Jet-lag has been much harder to get over this year than previous years. It's been a slow start back...although I think a lighter program this week and next is the worst thing...

Once September starts, there will be plenty of work to do!

August 19th

Mobility/Warm-up
Bent Press Mobility

TGU naked
Arm-bar @12kg
Bent arm-bar @8kg
TGU 1 +1 @12kg

Superset x 3
Windmill 2+2 @ 16kg
10 warm-up swings 2H @ 20kg

Pressing ladder: 1, 2, 3 @ 18kg x 4 sets

1 + 1 @ 20kg Press

10 min OTM swing ladder 2H @24kg

jet lag is hard, but the press was strong. The 20kg went up pretty easy.


August 20, 21 rest day - very little sleep...

August 22:
Mobility/Warm-up
TGU naked
Arm-bar @12kg
Bent arm-bar @8kg
TGU 1 +1 @12kg

Windmill 2 +2 @ 12kg
2 +2 @ 16kg

Pressing 5 x5 @16kg
Hard today, not a great strength day

10 min swing ladder: OTM 1H @20kg

Swings felt strong although my glutes were asleep!!!
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
One thing I am stuck on is how to train for the snatch test from here on in...any thoughts on overall training strategy is much appreciated!
I'm sure you will get some good tips on this from Master Zonin. One thing that would be helpful to know is, where are you now? How many snatches can you currently do in 5 minutes with an almost-all-out effort, with your required snatch test kettlebell?
 
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