6/18/2016
prep - Foam Roller, Ground Force Method

32 kg Get-up x 1+1 x 5 sets

32 kg One-arm Swing x 10+10 x 5 sets
set every 2 mintues

L-sit in x 10 sec holds x 5 sets (20 sec. between)

Stretch

Today
Prep - foam roller, ground force method
24 kg Get-up + x 1+1
24 kg Goblet squat x 5
24 kg SLDL x 5+5
24 kg Windmill x 5+5
24 kg Bottom Up Press x 3+3

Double 24 kg Jerks x 5 x 20 sets
RATOM except addition of 1 minute rest between two of the sets

L-sit - 10 sec on/20 sec. off x 5

Stretch

Back from the SFG level 2

My recent training has been focused on being ready for the SFG level 2 certification held outside of Orlando FL over this past weekend.  It was 90+ degrees and 90+% humidity over the weekend in an great facility but only cooled by industrial fans (So I had to speak over them all weekend) - fun stuff.
A great team of assistants and a great group of attendees!

Been very busy since returning so other then some "roll and stretch" sort of movement today was my first training day.  (which by the way I felt great demonstrating and moving at the workshop)

Today
Prep - foam roller and GFM
24 kg Half kneeling windmill series x Right and Left
24 kg Get-up + x 1+1

24 kg Strength Aerobics x 20 minutes
40 sets total
alternating sets of {Clean + Press + FS + Snatch} right at the top of a minute and Left at the :30 mark of the minute and sets of {Clean + Press + FS + 3 snatch} same set up on the next minute

Stretch

Keeping it going...

Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
24 kg 1/2 kneeling Bent Press x 3+3

36 kg Strength Aerobics x 16 minutes
(Clean + MP + FS) x 32 sets total

36 kg One-arm swing x 7 x 10 sets
RATOM

Stretch

Saturday training...

June 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1

32 kg Snatch x 5 x 20 minutes
RATOM
Switch hands each set

Just needed an easy day after the Thursday workout.

Adding one thing...

Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 16 min
first 10 min (clean + MP + FS + Snatch)
last 6 min (clean + MP + FS)

36 kg One-arm Swing x 5 x 16 min
RATOM
Switch  hands each set

Stretch

Adding that one rep of the Snatch during the first 10 min of the Strength Aerobics really kicked thing up a notch - just like it did the other day with the double 24 kg session.