12 Weeks Out SFG2 (Week 2)

I was really happy with how last week went down in regards to my training and my recovery.

Every Sunday Morning over the next 12 weeks, I will be checking in on my body weight. As I mentioned in last weeks post I will be required to have a body weight under 83kg.

I am really happy to have a fat loss of 2.5kg this past week, which is heading in the right direction.

Body Weight: 86.7 kg = WIN

Monday 27th August
Plan Strong Program for Military Shoulder Press.

3-5 minutes Warm Up
Original Strength

Press Program for today. ( Note. 4/4 = 4 Reps left then 4 Reps Right).

16kg x 4/4
20kg x 4/4
24kg x 3/3
28kg x 2/2, 1/1, 2/2
24kg x 4/4, 5/5
20kg x 4/4
16kg x 4/4

Warm down
Original Strength Warm Down

Tuesday 28th August 2018

Focus on Aerobic Conditioning using Kettellbell Snatches.

(Note: Heart rate not to exceed Aerobic 145)

Warm Up
3-5 Minutes of Original Strength Movement

10 Minutes, Skill work
Turkish Get Ups 16kg
Double Kettlbell Cleans
Double Cleans & Press

20 minutes Kettlebell Snatches 15/45 rest

28kg Keeping heart rate around 145

I doing this I was able to get approx 5/5 sometimes 6 or 7 however = 5 Reps on Left first Minutes, 5 Reps on Right Second Minutes

Here is a snapshot from the Garmin

Wednesday 29th August- Rest Day

Thursday 20th August

Press Day
3-5 Minutes Warm Up Original Strength Movements

NOTE: ( 4/4 = 4 Reps on left then 4 Reps on right)

16kg x 4/4
20kg x 4/4
24kg x 3/3
28kg x 1/1
32kg x 1/1
28kg x 3/3, 2/2, 2/2
24kg x 5/5, 5/5
20kg x 4/4, 6/6,4/4

Friday 31st August

I will be traveling to Brisbane for StrongFirst 1 Day Course on Saturday, I have been lucky enough to book a 1 on 1 session with SFG Master Shaun Cairns.

In which we plan to go over the SFG2 Skill set so I have a good understanding of the movements and skills required.

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