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Mark Valenti - Training Log

4-4-23

High volume

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

Snatch :
@24k 6x4/4
@32k 4x4/4
@24k 2x4/4

BP hold: @48k 2x1/1

BP:
@32k 2x 1/1
@36k 2x 1/1
@40k 2x1/1
@32k 2x1/1
@36k 2x1/1
@40k 2x1/1

Assault bike

Sauna
 
4-5-23

High volume day

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

Snatch:
@24k 6x4/4
@32k 4x4/4
@24k 4/4

BP hold: 48k 2x1/1
BP:
@32k 2x1/1
@36k 2x1/1
@40k 2x1/1
@32k 2x1/1
@36k 2x1/1
@40k 1/1

Assault bike

Sauna
 
4-6-23

Medium volume day

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

Switching to KB swings. Snatches have been beating up my hands and I want to make sure they are good to go for SFG2

Swings 7 rounds (EMOM)
44k 4/4
48k 6x 4/4

BP holds; 48k 2x1/1

BP:
36k 2x 1/1
40k 3x1/1
44k 1x1/1
36k 1/1

Assault bike

Sauna
 
4-7-23
Low volume day

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

Swings @ 48k 4/4 EMOMx 6
BP holds: @48k 2x1/1
BP:
@36k 1/1
@32k 5x1/1

PNF stretch
Assault bike
Sauna
 
4-8-23
High volume day
Arm bar @16k 1/1
Get-ups @ 24k 3/3 (i think I broke a toe on round 3 not good)
WM @24k 5/5

Snatch @24k 10x4/4 EMOM

BP hold: 40k 2x1/1
BP @ 24k 10x1/1

Assault bike

Sauna
 
4-10-23
Low Volume
Arm bar @16k 1/1
No get-ups today. Letting my injury rest
WM @24k 5/5
Swings: 4x4/4 @ 56k
BP hold: @48k 2x1/1
BP: 32k 4x1/1

Assault bike
Sauna
 
4-11-23

Low volume
Arm bar @ 16k 1/1
Get ups @ 24k 1/1
WM @ 24k 1/1

Swings @ 48k 5x4/4
BPholds @ 48k 2x1/1
BP
@32k 1/1
@36k 1/1
@40k 1/1
@44k 1/0
@32k 1/2

Assault bike

Sauna
 
4-13-23
Low volume
Arm bar @16k 1/1
Get-ups @24k 2/2
WM @24k 5/5

Swings @56k 5x4/4
BP hold @56k 2x1/1
BP
@32k 1/1
@36k 1/1
@40k 1/1
@44k 1/0
@40k 1/2

Assault bike

Sauna and cold shower
 
4-15-23
Medium volume
Arm bar @16k 1/1
Get-ups @24k 1/1
WM @24k 5/5

Snatch @24k 7x4/4
BP holds @36k 2x1/1
BP @28k 7x1/1

Assault bike
Sauna + cold shower
 
4-16-23
Medium volume

Arm bar @16k 1/1
Get-ups @24k 2/2
WM @24k 5/5

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

BP hold @48k 2x1/1

BP
@32k 2x 1/1
@36k 2x1/1
@40k 2x1/1
@44k x 1 (R)
@32k x1 (L)


Assault bike

Sauna and cold shower
 
4-17-23

Low volume
Arm bad @ 16k 1/1
Get-ups @24k 3/3
WM @ 24k 5/5

Swings @ 44k 4x4/4

BPholds @44k 2x1/1

BP @32k 4x1/1

Assault bike

Sauna and cold shower
 
4-18-23

Low volume

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

Swings @44k 5x4/4
BP holds @44k 2x1/1
BP @32k 5x1/1

Assault bike
Sauna
 
4-19-23
Medium volume.
Last day of training before SFG2

Arm bar @16k 1/1
Get-ups @24k 3x1/1
WM @24k 5/5

Swings @ 40k 4/4 7min EMOM
BP holds @ 40k 2x1/1
BP @28k 7x1/1

Assault bike
Sauna
 
4-25-23

Passed my SFG2! Next up the SFB and testing for Elite in October.

Going forward I will most likely be doing 3 types of practice sessions , leading into the summer . I will be competing in two masters Highland Games competitions this summer and prepping for SFB. I still am wanting to train the bent press though , since I really enjoy the lift.

Practice 1
Bent Sinister
Bent press and swings

Practice 2
Naked Warrior training


Practice 3
Squats or deadlifts


Today ….

Arm bar/bent arm bar @16k 1/1
Get ups @24k 2/2

Naked Warrior 6 rounds
Pull-ups x 2
One arm push-ups 2/2
Pistols 2/2

Stretching and side split practice

Assault bike

Sauna
 
4-26-23
Arm bar/bent arm bar @16k 1/1
Get-ups @24k 2\2
Bent Sinister practice
Two hand swings @68k 10x10

BPHolds @56k 2x 1/1

BP
@32k
@36k
@40k 4x1/1

Assault bike

Sauna
 
4-27-23
I was 65 hours into a 72 hour fast at the start of this workout.

Deadlifts
I pulled one set sumo and one set conventional at each weight until the final 2 weights. At that point I switched to sumo only.

135 2x5
225 2x3
275 2x3
295 2x3
315 2x3
365 2x3
385 2x1
405 2x1
425 x 1
455x1

Assault bike

Sauna
 
4-28-23

Arm bar/bent arm bar @16k 1/1
Get-ups @24k 2/2

Swings @48k 5x10/10
BP hold @56k 2x1/1
BP
@32k 2x1/1
@36k 2x1/1
@40k 4x1/1


Sauna
 
4-29-23

Bent arm bar @16k 1/1
Get ups @20k 1/1 @24k 1/1 @28k 1/1

High volume

Snatch 11min EMOM 4/4 @ 28k

BP holds @56k 2x1/1

BP 32k 2x1/1 @36k 3x1/1 @40k 3x 1/1

Sauna
 
4-30-23

Arm bar/ bent arm bar @16k 1/1
Get-ups @24k 3/3

Low volume :
Snatch 4/4 EMOM for 6 minutes
28k 3x 4/4
32k 3x 4/4

BP holds @56k 2x1/1
BP
@32k 2x2/2
@36k 2x2/2
@40k 2x2/2

Assault bike

Sauna and cold shower
 
5-2-23

Medium volume day
Bent arm bar @16k 1/1
Get-ups @24k 3/3
Pistol 2/2
OAP 2/2

Snatch 8 min EMOM 4/4
4 @ 28k
4 @ 32k


BP holds @56k 2x1/1
BP
@32k 2x 2/2
@36k 2x 2/2
@40k 2x 1/1
@44k 2x 1/1

Sauna
 
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