Training plan weeks of October 15/22/29, 2018

Signed up for the SFG II on December 1/2 in Seattle today, to try and get my re certification.  I've only got about 7 weeks of training.  It's going to be important that I touch some heavy bells during this time period.  Here's the plan for the next 3 weeks.

Week 1

Monday - 32kg CL + PPR, 5 sets of 5.  Finish with 32kg 2H SW, 50 reps.

Wed - DB 24s step back lunges, 24kg SN.  Plan would be 5 sets of 5 on the lunges, and 5 sets of 7/7 on the snatches.

Friday - 32/36 PR, doubles and singles.  Need to feel this out and see where I am.  I am thinking 5 sets of doubles with the 32 and 5 singles with the 36.  Finish with 36kg 2H SW, 50 reps.

Sat - mostly bodyweight.


Week 2

Monday - 36kg CL + PPR, 5 sets of 3s.  Finish with 36kg 2H SW, 50 reps.

Wed - DB 28s step back lunges, 24kg SN.  Plan would be 5 sets of 3 on the lunges, and 5 sets of 8/8 on the snatches.

Friday- 32/36/40 PR, doubles and singles.  Don't have a good sense of this quite yet.  I'd like to at least work up to a 40kg PR and see how it feels.  The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.

Sat - mostly bodyweight.


Week 3

Monday - 40kg CL + PPR, 5 sets of 2s.  Finish with 40kg 2H SW, 50 reps.

Wed - DB 32s step back lunges, 24kg SN.  Plan would be 5 sets of 2 on the lunges, and 5 sets of 10/10 on the snatches.

Friday- 32/36/40 PR, doubles and singles.  Don't have a good sense of this quite yet.  The idea is to have improved from the previous week, and see how the accumulated load is being handled.  The goal overall here is about 10-15 reps total. Finish with 36kg / 40kg 2H SW, 50 reps.

Sat - mostly bodyweight.

10/13/18 Saturday October 13, 2018 (TGU ladders, DL, bodyweight)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:30am- Training session - 24kg, body weight

4x:
20/24/28/32kg TGU x 1/1 (up a bell size each set)
48kg DL x 5
pull-up x 1, x 2, x 3, x 4 (+1 each set)

push-up x 5

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - writing this at the end of the weekend.  Very busy weekend.  This was a good training session around a lot of other activity.  Did a ton of yard work, winterized the back deck, coached a basketball practice.  Great to be feeling like I have plenty of energy.