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Mark Valenti - Training Log

1-13-23

SFG2 prep (SFG1 retest skills)

Snatch test 4:18 (PR)
30/30
10/10
10/10

Get-ups
24 kilo 3/3
28 kilo 2/2

Stretching and Kb arm bar

20 min assault bike

Sauna + cold shower
 
2-14-23

SFL prep

Last bench and deadlift day

Bench press
45 2x5
135 2x5
185 x3
205 x1
225 x1
245 2x1

Deadlift (1 sumo/ 1 conventional at each weight)

135 2x5
225 2x5
315 2x5
405 2x1

PNF stretching.

20 min assault bike

Sauna and cold shower
 
2-16-23

SFG2 prep

KB press ladder + matching pull-ups

4x 1,2,3 @ 32 kilo

20 min assault bike

Sauna
 
2-18-23

Been sick the last few days. Felt better , so back to work! Starting slow and not rushing it.


10 rounds
5/5 KB swings with hand switch on each rep 36kilo
5 ring dips.

20 min assault bike



Sauna
 
1-19-23

Sunday morning yoga class at the gym.

SFG2 prep
double KB snatch 4x5 20/20 kilo KBs

Double KB push-press 4x5 24/24 kilo KBs

Double KB jerk 4x5 24/24 kilo KBs

Windmill 4x3/3 24 kilo Kb


20 min assault bike

Sauna


Video available on Instagram at @mvalenti100
 
1-20-23

SFL PREP

Last prep session before the SFL cert in Tampa.

Military press
45 2x5
95 2x5
115 2x5
135 2x5


Squats
45 2x5
135 2x5
185 2x5
205 2x5


PNF stretch and side split practice

20 min assault bike

Sauna
 
2-21-23

KB press ladder

4x 1-2-3-4
Matching pull-ups with each round

20 min assault bike


Sauna and cold shower
 
2-22-23


10 rounds
5 dips
10/10 KB swings 40kilo

PNF stretch


20 min assault bike

Sauna and cold shower
 
SFL was an amazing experience. I can’t recommend it enough. Bravo! Next up is SFG2 in Chicago.
 

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2-28-23

Back in the mix

KB snatch
5x4/4 @ 24k
3x4/4 @ 28k

Bent press
3x1/1 @ 24k
3x 1/1 @ 28k
2x1/1 @ 32k

Pistol drills

20 min assault bike

Sauna
 
3-1-23

KB press and pull-ups (press right, press left, 3 pull-ups)
2x 3/3 @ 32 kilo
2x 3/3 @ 36 kilo
2x 2/2 @ 40 kilos
2x 5/5 @ 28 kilos


One arm push-up practice
Did these on an elevated bar at knee height.

Video available on IG @mvalenti100

20 min assault bike

Sauna
 
3-2-23

7am zoom SFG2 prep session with Pavel Macek

Worked on windmills and bent presses
I learned a ton!

Later in the morning…

Stretching , KB bent arm bar, side split practice.

20 min assault bike

Sauna and cold shower
 
3-3-23

So after my session with Pavel, I’ve decided to take his advice and follow some of his training, leading up to SFG2 .

WM 2x5/5
Snatches (high volume) 10x4/4 w. 24kilo

Bent press holds. 36 kilo. Just holding the start position

Bent press 10x1/1 w. 24kilo bell
Really focusing on finding the correct foot and body positions for my mobility. Keeping that at arm connected.

Sauna
 
3-4-23

Windmill 1x5/5 @ 24k
Get-ups 3x1/1 @ 24k

Medium volume

Snatch
2x4/4 @ 24k
4x4/4 @ 28k
2x4/4 @ 24k

Bent press holds
1/1 @ 36k
1/1 @ 40k

Bent press

2x1/1 @ 24k
2x1/1 @ 28k
2x 1/1 @ 32k
2x1/1 @ 24k


20 min assault bike

Sauna + cold shower
 
3-5-23

SFG 2 prep

Prying goblet squats @ 24k


1x5/5 WM w/ 24kilo

3x1/1 get ups w/ 24 k

Snatch
1x 4/4 @ 24 k
1x 4/4 @ 28 k
4x4/4 @ 32 k


Bent press holds
1/1 @ 40k
1/1 @ 44k

Bent press
2x1/1 @ 24k
1x1/1 @ 28 k
1x1/1 @ 32k
1x1/1 @ 36k
1x3/3 @ 24k


20 min assault bike

Sauna
 
3-6-23


10 rounds
5/5 KB swings 5x 48 kilo, 4x56kilo, 1x28 kilo
3 pull-ups
KB press 28k 2x3/3…. 32k 2x3/3….36k 2x1/1…40k 2x1/1….,44k 1x1/0,…28k 1x5/5


PNF stretch and side split practice

20 min assault bike

Sauna
 
3-08-23

SFB PREP

One arm push-up drills
Pull-ups
Pistol drills.

20 min assault bike

Sauna and cold shower
 
SFG 2 3-9-23

KB arm bar 1/1 @24k
Get-up. 3/3 @ 24k
WM 1/1 @24k

Medium volume
KB Snatch
2x4/4 @ 24k
5x4/4 @ 28k
1x4/4 @ 24 k


Bent press holds
1/1 @ 40k
1/1 @ 44k

Bent press
2x1/1 @ 24k
2x1/1 @ 28k
2x 1/1 @ 32k
2x 1/1 @ 36k


20 min assault bike

Sauna + cold shower
 
3-10-23

Arm bar 1/1 @ 16k
Get-ups 1/1 @ 28 k
WM 1/1 @ 24k

Low volume
KB Snatch
1x4/4 @ 24k
1x4/4 @ 28k
4x4/4 @ 32k

Bent press
1/1 @ 24k
1/1 @ 28k
1/1 @ 32k
1/1 @ 36k
1/1 @ 40k


20 min assault bike

Sauna + cold shower
 
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