StacyBenHayon
Level 5 Valued Member
Dear Pavel ,
Sorry to post about substitutions after the No Substitutions article, but I have about 60 days left to get my videos to Doc Cheng to meet the SFG 1 requirements as part of my follow up from the April SFG1 Cert in Chicago. I was planning on using the 40-Day Program. Do you think this program is appropriate for my needs?
PR/Current Baseline
Double 16kg Press = 3 reps
Flex Arm Hang = 7 seconds I hit 13 at Dome but consistently seem to retest at about 7 seconds right now.
Snatch Test = 16kg x 3 min = 60 reps / 12kg x 4:30 = 100 reps
Double 16kg Squat = 5 reps multiple sets but need to video and focus on posture
TGU 1/1 = ok for standard but need to video and focus on posture
*Passed for Double Swings, Cleans, Snatches
*FMS pushup still scoring at a 1
Proposed Plan -
*Starting at 50% (Double 8kg) and increase as it gets easier - 12kg, 14kg, 16kg.
*Do the following every day x 40 days.
Warm-Up
Indian Clubs, Wall Presses, Super Joints, Foam Rolling
TGU 1/1 x 3
Double Swings - 2 x 10
Double Squats - 2 x 5
Daily Strength Building
Double Press 2 X 5
Flex Arm Hang 2 X 5 secs
1 FMS push up
Walk Out Push ups 2 X 10 secs *May change to incline push ups and ab wheel later
Snatch 2 X 40 *Per the article this should be one set of 20-50. Is two sets ok?
Thank you for your assistance,
Stacy
Sorry to post about substitutions after the No Substitutions article, but I have about 60 days left to get my videos to Doc Cheng to meet the SFG 1 requirements as part of my follow up from the April SFG1 Cert in Chicago. I was planning on using the 40-Day Program. Do you think this program is appropriate for my needs?
PR/Current Baseline
Double 16kg Press = 3 reps
Flex Arm Hang = 7 seconds I hit 13 at Dome but consistently seem to retest at about 7 seconds right now.
Snatch Test = 16kg x 3 min = 60 reps / 12kg x 4:30 = 100 reps
Double 16kg Squat = 5 reps multiple sets but need to video and focus on posture
TGU 1/1 = ok for standard but need to video and focus on posture
*Passed for Double Swings, Cleans, Snatches
*FMS pushup still scoring at a 1
Proposed Plan -
*Starting at 50% (Double 8kg) and increase as it gets easier - 12kg, 14kg, 16kg.
*Do the following every day x 40 days.
Warm-Up
Indian Clubs, Wall Presses, Super Joints, Foam Rolling
TGU 1/1 x 3
Double Swings - 2 x 10
Double Squats - 2 x 5
Daily Strength Building
Double Press 2 X 5
Flex Arm Hang 2 X 5 secs
1 FMS push up
Walk Out Push ups 2 X 10 secs *May change to incline push ups and ab wheel later
Snatch 2 X 40 *Per the article this should be one set of 20-50. Is two sets ok?
Thank you for your assistance,
Stacy
