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Mark Valenti - Training Log

3-13-23

High volume day

1/1 KB arm bar 16k
3/3 get-ups 24k
5/5 WM 24k
KB snatch 10x4/4 24k
Bent press holds 1/1 36k 1/1 40k
Bent press 3x1/1 24k
3x1/1 28k
1/1 32k
1/1 36k
1/1 24 k

20 min assault bike

Sauna + cold shower
 
3-14-23

Arm bar 1/1 @16k
Get up 2/2 @ 28k
WM 5/5 @ 24k

Snatch
24k 1x4/4
28 k 6x4/4
24k 1x4/4

BP holds
40k 1/1
44k 1/1

BP
24k 2x1/1
32k 2x1/1
40k 2x1/1
32k 1/1
24k 1/1

20 min. Assault bike

Sauna + cold shower
 
3-15-23

SFB Prep
45 min circuit of…
2/2 one arm push-ups
2 tactical pull-ups
2/2 pistols

Resting as long as necessary between movements.

KB press
1/1 32k
1/1 36k
1/1 40k
1/0 44k (SFG2 standard)

20 min assault bike

Sauna and cold shower
 
3-16-23

Arm bar 16k 1/1
Get-up 32k 1/1
WM 24k 5/5

low volume.

Snatch
28k 2x4/4
32k 4x4/4

Bent press holds
44k 1/1
48k 1/1

Bent press
24k 1/1
28k 1/1
32k 1/1
36k 1/1
40k right arm only
36k left arm only
32k 1/1

20 min assault bike

Sauna + cold shower
 
3-17-23

Started using a pair of dice to determine my volume. Rolls must be 5 or higher.

1/1 arm bar @ 16k
1/1 get-up @ 32k
5/5 WM @ 24k

Super low volume

Snatch
4/4 @ 28k
4x4/4 @ 32k

BP holds 2x 1/1 @ 44k

BP
1/1 @ 24k
1/1 @ 28k
1/1 @ 32k
2x 1/1 @ 36k

Sauna + cold shower
 
3-19-23

Medium volume

1/1 KB arm bar @16k
2/2 get up @ 28k
5/5 WM @ 24k

Snatch
2x 4/4 @ 24k
2x4/4 @ 28k
4x4/4 @ 32k

BP holds 2x1/1 @ 44k

BP
2x 1/1 @ 24k
2x1/1@ 28k
2x 1/1 @32k
2x 1/1 @36k

20 min assault bike

Sauna + cold shower
 
3-20-23

High volume day

Arm bar 1/1 @ 16k
Get-ups 3/3 @ 24k
WM 5/5 @ 24k

Snatch
4x4/4 @ 24k
4x4/4 @ 28k
2x 4/4 @ 32k

Bent press holds : 2x 1/1 @ 40k

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

20 min assault bike

Sauna
 
3-21-23

Med volume

Arm bar 1/1 @ 16k
Get up 2/2 @ 28k
WM 5/5 @ 24k

Snatch:
3x 4/4 @24k
3x 4/4 @ 28k
2x 4/4 @ 32k

BP holds 44k 2x 1/1

BP :
24k 2x1/1
28k 2x1/1
32k 2x1/1
36k 2x1/1

20 min assault bike

Sauna
 
3-22-23
Very high volume.

Arm bar 1/1 @ 16k
Get ups 3/3 @ 24k
WM 5/5 @ 24k
Snatch
5x4/4 @ 24k
4x4/4 @ 28k
2x4/4 @ 24k

BP holds: 40k 2x 1/1

BP:
4x1/1 @ 24k
4x 1/1 @ 28k
3x 1/1 @ 32k


Assault bike x 20 min

Sauna
 
3-23-23
High volume


Arm bar @ 16k 1/1
Get ups @ 24k 3/3
WM @ 24k 5/5

Snatch :
24k 5x 4/4.
28k 4x4/4
24k 2x4/4

BP holds :
40k 2x 1/1

BP:
24k 2x1/1
28k 2x1/1
32k 2x1/1
36 2x 1/1


20 min assault bike

Sauna
 
3-24-23

SFB prep
25 min of…
1 arm push-ups x2/2
pull-ups 3
Pistols 1/1

Bottoms up press
12k 2x3/3
16k 2x3/3

KB press
24k 1x3/3
28k 1x3/3
32k 1x2/2
36k x 1/1
40k x 1/1
44k x 1/0


Yoga
Sauna
 
3-26-23
Very low volume day

arm bar @ 16k 1/1
Get ups @ 32k 1/1
WM @ 24k 5/5

Snatch
32k 2x 4/4
36k 2x 4/4

BP hold: 48k 2x 1/1

BP :
32k 1/1
36k 1/1
40k 1/1
44k 1/1 (PR)


20 min assault bike

Sauna
 
3-27-23

SFG2 prep

High volume day

Arm bar @ 16k 1/1
Get-up @ 24k 3/3
WM @ 24k 5/5

Snatch test: last snatch test before recertification at SFG2
4:23 seconds

5 min rest

BP holds: 48k 2x 1/1
BP:
28k 2x1/1
32k 2x1/1
36k 2x1/1
40k 2x1/1
36k 2x1/1

20 min assault bike

Sauna
 
3-28-23

SFG2 prep

High volume

Arm bar @ 16k 1/1
Get-up @ 24k 3/3
WM @ 24k 5/5

Snatch
4x4/4 @ 24k
4x4/4 @ 28k
2x4/4 @ 32k

BP HOLDS
48k 2x 1/1

BP
28k 2x1/1
32k 2x1/1
36k 2x1/1
40k 2x1/1
36k 2x1/1

20 min assault bike

Sauna
 
3-29-23
SFB prep

One arm push-ups and related drills
Tactical pull-ups
Pistols and related drills

SFG2 prep
KB strict press
Bottoms up press
12k@ 2x3/3
16k@ 2x1/1

KB press
28k 1x 3/3
32k 1x2/2
36k 1/1
40k 1/1
44k 1/0
48k 1/0

Assault bike x 20min

Sauna
 
3-30-23

Low volume day

Arm bar @16k 1/1
Get up @ 32k 1/1
WM @ 24k 5/5
Snatch
2x4/4 @ 28k
2x4/4 @ 32k
2x 4/4 @ 36k

BP holds:
2x1/1 @ 48k

BP
32k 2x1/1
36k 2x1/1
40k 2x1/1

20 min assault bike

Sauna
 
3-31-23

Low volume

Arm bar @ 16k 1/1
Get up @ 32k 1/1
WM @ 24k 5/5


Snatch :
32k 2x4/4
36k 2x4/4

BP holds:
56k 2x1/1

BP
32k 1/1
36k 1/1
40k 1/1
48k 1/1 PR

PNF stretch and side split

20 min assault bike

Sauna
 
4-1-23
Low volume day
Arm bar 16k 1/1
Get up 32k 1/1
WM 24k 5/5

Snatch
28k 3x4/4
32k 3x4/4

BP holds: 48k 2x1/1

BP :
32k 3x1/1
36k 3x1/1

20 min. Assault bike

Sauna
 
4-2-23

low volume

Arm bar @ 16k 1/1
Get-ups @ 32k 1/1
WM @ 24k 5/5

Snatch
3x4/4 @ 32k
3x 4/4 @ 36k

BP holds:
2x 1/1 @ 56k

BP:
1/1 @ 32k ( This will be the weight I chose for the SFG2 test)
1/1 @ 36k
1/1 @ 40k
1/1 @ 32k
1/1 @ 36k
1/1 @ 40k

PNF stretch

Assault bike

Sauna
 
4-3-23
High volume

Arm bar @ 16k 1/1
Get ups @ 24k 3/3
WM @ 24k 5/5

Snatch:
@24k 5x4/4
@28k 3x4/4
@32k 2x4/4

BP holds: @48k 2x1/1

BP:
@32k 5x1/1
@36k 5x1/1

PNF stretching

Assault bike

Sauna
 
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