Getting around now to documenting my summary of the SFG II certification weekend in Seattle.
The best thing I can say is that I went into this certification healthier and stronger than ever before, and I came out the other end with absolutely no physical issue, no nicks or anything. That's really the most important thing.
My notes indicate these 4 things as the major takeaways from the weekend:
1. All cleans are ballistics, which means exhale coming into the rack. I have not been doing this. I have been holding my breath. I fucked this up for quite some time. Once I got these tips from my partner, I had way more power. Frustrating but this tip may seriously help me improve cleans and get the one-arm press with the 44/48.
2. Elbow lockouts. Think about it all the time. Have to improve this. Need to figure out some drills that will help me do that.
3. Toes track the knees. Got some tips for a bit more external rotation of the toes on various lifts, I think it did help. Good tips.
4. Tension techniques in various lifts for loading the lats. Really got some of this in the bent press and a few other things. Something to keep working towards.
Saturday morning started with a weigh in - 217 pounds. Down from 219 when I did SFG II in Dallas in August 2017. When I got married in September I was at 213 pounds. Given that we just got back from our honeymoon a week ago, I am ok with this. More on weight later.
After warm-ups we went straight to the strength test - 1/2 bodyweight press. I had to press the 48kg, the Beast. I still have never pressed the damn 48. In training, I focused on building up a lot of reps with the 32, 36, and also the 40. The 40 was going up quicker and better than ever. I knew I could press a 44 (which I have done before) but was unsure about the 48. I didn't get it on the left, or the right. The cleans were ok, though I realize now I have been holding my breath on cleans, which is not helpful. The bell went up just a bit on both sides but honestly I wasn't close to pressing it.
We then did the snatch test. I was disqualified after getting 3 no-count reps after hitting 70 counting reps at 3 minutes, with 2 minutes left. Basically I had to get 30 reps in 2 minutes, which is easily done. I was pretty frustrated. Elbow lockout was deemed the issue, and a bad set-down of the bell where the assistant indicated that my off hand touched my leg which is a no-count. After all of the snatching I did in training to prepare, this was a serious bummer.
Saturday morning, 2 tests, 0 for 2. Not a great start.
Things got significantly better from there. We drilled SFG I skills and then tested those, and I passed all of the tests with no issues at all. Double 24 pressing, squats, get-up, double cleans, snatches. No problems. I focused on elbow lockouts as much as possible.
We learned a few SFG II skills in the afternoon and wrapped up at 730pm almost, after starting at 9am. Extremely long day and I was beat.
Big dinner, lots of ice on the hands and elbows, hot bath with salts and shower, bed.
Got to it again on Sunday morning, 9am. I contemplated getting there earlier to re-try the snatch test, but ultimately thought better of it. I think I could have passed it, but it may have killed me for the rest of the day. I told myself that I will video the thing and pass it within a month.
We tested SFG II skills and I passed everything, killed it honestly. Double 24 push press, jerks, bent press, windmills, double 20 snatches. I was really on it, and extremely pleased with how I was moving. I realized that all of the training focusing on push press ballistics as well as lunges really had me in very athletic shape, and I could go all day and keep my endurance and strength up. I received quite a few compliments and that felt good after the challenges from the first day.
My coach was John Spezzano from LA - great guy. Assistant was Vic from Kettlebility in Seattle where the cert was held - liked him too. The main advice from John was lose weight - get down to 203 and press the 44kg to get the strength test in the bag. He's right. I have already started down that path. I am really going to spend time focusing on cutting weight while continuing to train hard. Both coaches said I have the snatch test no problem, I just need to focus on the elbow lock. This has always been hard for me. They suggested I try to practice this with heavy one-arm snatches, which seems like a good suggestion. Also, deadlifting, but I still don't have a bar and need to buy one and learn how to deadlift.
Overall a really good experience. I need to figure out where to go from here and how to program things to keep moving forward. I will be thinking that over this week as I focus on rest and recovery.
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