M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 13, 2023 #21 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
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
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 14, 2023 #22 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
2-14-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 17, 2023 #23 2-16-23 SFG2 prep KB press ladder + matching pull-ups 4x 1,2,3 @ 32 kilo 20 min assault bike Sauna
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 19, 2023 #24 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
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
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 19, 2023 #25 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
1-19-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 20, 2023 #26 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
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
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 21, 2023 #27 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
2-21-23 KB press ladder 4x 1-2-3-4 Matching pull-ups with each round 20 min assault bike Sauna and cold shower
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 22, 2023 #28 2-22-23 10 rounds 5 dips 10/10 KB swings 40kilo PNF stretch 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 24, 2023 #29 2-24-23 SFL IN Tampa Florida. Let’s go!!!!
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 26, 2023 #30 SFL was an amazing experience. I can’t recommend it enough. Bravo! Next up is SFG2 in Chicago. Attachments FA7A84AC-559E-4B88-A137-5C9A4B46A2D1.jpeg 152.4 KB · Views: 1
M.Valenti Level 2 Valued Member Elite Certified Instructor Feb 28, 2023 #31 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
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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 1, 2023 #32 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
3-1-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 2, 2023 #33 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
3-2-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 4, 2023 #34 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
3-3-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 4, 2023 #35 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
3-4-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 5, 2023 #36 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
3-5-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 7, 2023 #37 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
3-6-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 8, 2023 #38 3-08-23 SFB PREP One arm push-up drills Pull-ups Pistol drills. 20 min assault bike Sauna and cold shower
3-08-23 SFB PREP One arm push-up drills Pull-ups Pistol drills. 20 min assault bike Sauna and cold shower
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 10, 2023 #39 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
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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 10, 2023 #40 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
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