Switch to SFG Prep program for Level 2

Finished 4 weeks of KB Muscle - great program but it is time to get specific for teaching the SFG Level 2 in Philly later in September so I am taking my SFG Prep program for Level 1 and making some modifications for Level 2 (article to follow once I get things worked out).

Tuesday 8/13

Prep - Foam Roller and Primal Move

32 kg Get-up x 2+2 x 2 sets
superset with
32 kg SLDL x 5+5 x 2 sets

32 kg Swings x 10 min
first 5 min = 32 kg one arm swing 5+5 + 10 two arm swings at the top of each minute
Last 5 min = 32 kg one arm swing x 5+5 + 5 two arm swings at the top of each minute

stretch and fast and loose drills


Wednesday 8/14

Prep - Foam roller and Primal Move

Get-up x 24 kg x 3+3

16 kg Snatches x 15 min
first 9 min continuous - switching hands at 25 reps for most of the sets
rest 1 min
last 5 min continuous (except for a 30 sec break) switching hands at 15 or 10 reps


Have to say that the Chains from KB Muscle left me better prepared than expected for swings and snatches