Update...

Back from Brazil - an amazing SFG level 1

Wednesday 10/18
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up
36 kg Get-up
40 kg Get-up
44 kg Get-up
48 kg Get-up
all 1+1

36 kg Strength Aerobics x 10 sets {C+P+SQ+SN}
Double 32 kg Strength Aerobics x 10 sets {C+P+SQ}
Double 24 kg Strength Aerobics x 10 sets {C+P+SQ+SN}

Stretch

Thursday, Friday, Saturday, Sunday - LOTS of teaching, demoing etc....

Today
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L
24 kg Get-up x 5+5

24 kg Snatch - 120 reps total
Alternating rep protocols from Strong Endurance

Stretch

Lots of travel coming up and survival is the goal!