LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic

TJS 4Q workout session for SFG1 candidate

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This workout is for the SFG1 candidate preparing for the certification weekend, which requires strength and endurance. This particular day's program focuses on strength endurance. Certification weekend is an intense and full two days with of taxing the candidate's body and testing on several specific strength skills, followed by a snatch test -- 100 in 5 minutes. Endurance is a must, and cardiovascular strength is critical.

Warm-Up Blocks

Activation for Kettlebell strength endurance workout
Circuit x 1

Fluid dynamics, SMUR, Mobility, Excitation, Stimulation

Rub and Scrub Pelvis
time 30 sec
Set Time
1 30 sec h:m:s
ULT
Self-Massage: Foam Roll Lat
time 30 sec l/r
Set Time
1 30 sec l/r h:m:s
LLT
Bentover Sagittal Band Walk
reps 10
load heavy
Set Reps Load
1 10 Heavy

20 steps in each direction

LLT
DB Scaption
reps 10
load light
Set Reps Load
1 10 Light

visualize your shoulders packing, drawing KB up smoothly; use 2.5 lb plates - go light!

LLT
OH Squat Forced Exhalation
reps 10
Set Reps
1 10

visualize engaging lats, visualize the biomechanical breathing that will bring you power

LLT
Shoulder Rotation -Band Quick Release
reps 10
Set Reps
1 10

visualize how arms, shoulders coordinate with hip snap and how you let KB drop for next snatch

Workout Blocks

Strength endurance upper body (one-arm KB swings EMOM; ViPR offset shovel )
Superset x 2

LLT
Metabolic Conditioning Swing Switch
reps 6x6 L/R EMOM
time 5 min
Rest 2 min between sets
Set Reps Time Rest
1 6x6 L/R EMOM 5 Min h:m:s 2 min between sets (h:m:s)
2 6x6 L/R EMOM 5 Min h:m:s (h:m:s)

Instead of DB as shown, use 16KG KB (60% of 1RM); one-arm swings

LMT
[J] – Side Lunge, Offset Shovel
reps 12-15 left
load light
Tempo controlled
Rest 2 min between sets
Set Reps Load Tempo Rest
1 12-15 left Light Controlled 2 min between sets (h:m:s)
2 12-15 right Light Controlled (h:m:s)

Strength endurance for lower body (bodyweight posterior lunge, bodyweight shuffle)
Superset x 2

ULT
Deep Posterior Lunge
time 1 minute
Tempo fast
Rest 1 min
Set Time Tempo Rest
1 1 minute h:m:s Fast 1 min (h:m:s)
2 1 minute h:m:s Fast (h:m:s)

bodyweight

UMT
Quick Shuffle
reps 30 seconds
Tempo explosive
Rest 45 sec-1 min between
Enhances quick neuromuscular coordination in the lateral direction.
Set Reps Tempo Rest
1 30 seconds Explosive 45 sec-1 min between (h:m:s)
2 30 seconds Explosive (h:m:s)

Cool Down Blocks

Cool Down Block (child pose to cobra; seated 90-90; figure 8 breath - do this one first)
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 3-5 Controlled

Slow deep breaths

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps Hold
1 1 L/R 6 breaths h:m:s
UMT
Figure 8 Breathing for Recovery and Regeneration
Set Time Tempo
1 1 minute h:m:s Controlled