M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 13, 2023 #41 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
3-13-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 14, 2023 #42 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
3-14-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 15, 2023 #43 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
3-15-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 16, 2023 #44 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
3-16-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 17, 2023 #45 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
3-17-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 19, 2023 #46 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
3-19-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 20, 2023 #47 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
3-20-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 22, 2023 #48 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
3-21-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 22, 2023 #49 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
3-22-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 23, 2023 #50 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
3-23-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 24, 2023 #51 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
3-24-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 26, 2023 #52 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
3-26-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 27, 2023 #53 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
3-27-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 28, 2023 #54 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
3-28-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 29, 2023 #55 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
3-29-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Mar 30, 2023 #56 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
3-30-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Apr 1, 2023 #57 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
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
M.Valenti Level 2 Valued Member Elite Certified Instructor Apr 1, 2023 #58 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
4-1-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Apr 2, 2023 #59 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
4-2-23 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
M.Valenti Level 2 Valued Member Elite Certified Instructor Apr 3, 2023 #60 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
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