SFG 1 Prep

Jordan Vaughan

Double-Digit Post Count
Hey, I’ve been a follower of StrongFirst for a couple years now and have taken the SFG and SFL Course. I have Strong Endurance next week and my SFG 1 certification in October, which is the main reason for this thread...

A little more about me, I work as a Coach at a local S&C gym along working as an sports instructor at a blind college. I am young at only 17 but I was luckily enough to find my love for coaching at an early age.

I have 125 days until the first day of the SFG, October 4th, so I am honing in on my training. Over the next 4 months my training will not be a million miles away from before, but just ‘keeping the goal the goal’ and pushing out what is not useful.

Below will be my training from day to day, feel free to post any comments, questions or feedback.
 

Jordan Vaughan

Double-Digit Post Count
01/06/19

OS Resets and CARs (controlled articulate rotations) throughout the day.

Warm up of-
1+1 Arm bar+TGU+Windmill
15 swings
10 goblet squats
5+5 press
5+5 single leg deadlift

X3 rounds @ 24kg

Main session-
1+1 Slow TGU @28kg
10+10 1H swings @28kg/32kg
50m Farmers walk @2x32kg
50m bear crawl either forward, backwards or lateral

30 minute timer, as many quantity rounds as possible... Finished with 6 total.
 

Jordan Vaughan

Double-Digit Post Count
02/06/19

As always OS resets and CARs during the day

Warm up of-
5 minute flow (Max Shank style)
1+1 Arm Bar, TGU, Windmill @ 24kg
Then
1+1 Bottoms up clean, press and squat @20kg
10 2 hand swings @ 24kg
X3 rounds

Main session-
2 DBL Cleans
1 DBL Press
3 DBL Front Squat

AKA Grad workout @2x24kg x 20 rounds
Done for quality not time, finished strong...

Bretzel 1.0, 2.0 and 3.0 to follow later.
 
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Jordan Vaughan

Double-Digit Post Count
03/06/19

Daily walk, CARs and OS Resets.

I am starting a variation of the Fighter Pull Up program, I will be doing this in GTG style 3 times a week along with 1 weighted pull up session. This may be a bastardised version but all of this is an experiment to see what works best for me. In the past I have found the FPP very demanding when I get to higher numbers, so I always stay around 3-4 reps from my max for the first set and worked back from there.
Today was 12,10,8,6,4

Warm up-
1+1 Armbar- TGU- Windmill @ 24kg
Then
5+5 Halo, 5 Goblet squats and 5+5 SLDs x3 @24kg

Main session-
Minute 1 = 10 1H swings left @ 40kg
Minute 2 = 10 1H swings right @ 40kg
X5 rounds

Then
30 sec suitcase carry left @ 40kg
30 sec suitcase carry right @ 40kg
60 sec crawl variations
30 sec rest
Repeat for 20 minutes.

Stretching and OS resets to follow later...

P.S. The first time 1H swinging the 40kg. Wow. I have even more respect for those swinging that or heavier. It didn’t take me for a ride but it was definitely heavy. Much work to do...
 

Jordan Vaughan

Double-Digit Post Count
04/06/19

Today was super busy so didn’t have too long for training...

Today’s FPP was 12,10,8,6,6

Warm up-
CARs, OS Resets
1+1 TGU complex @24kg
1+1 Bottoms up clean, press and squat @20kg
10 2H swings
X3 rounds

Main session-
Moving Target Complex @24kg
25+25 snatch sprint set @24kg

Daily mobility and stretches in the evening.
 

Jordan Vaughan

Double-Digit Post Count
05/06/19

Today training was a little different as I had a session with team leader Clare Booth, going over technique and programming ahead of my cert.

Not sure exact numbers but going through the big six and variations.

It was really useful in honing in my technique. Big takeaways were breathing during the snatch and T-Spine mobility.
 
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