Welcome to the athlete journal of Brandon Hofer. Brandon is a personal trainer, yoga practitioner, and kettlebell enthusiast. Currently he is preparing for the StrongFirst Level 2 Instructor Certification, and you can follow his journal here to see how he's getting ready.


Athlete Journal, Entry 2 - 2/23/2014


I felt a little slow this past week, so I’m sensing a lighter week in my near future. Overall, the press still feels good and I feel like my bent press is getting tighter.


Breaking Muscle Shop

What are you working on lately? Anyone else have a solid workout to post for SFG or RKC prep?


Feb 6th


Kettlebell Press Ladder:

  • 28kg 2x (1,4,2,5,3)
  • 24kg 1x (1,4,2,5,3)


The goal here was to complete the entire ladder, alternating hands each rung, without setting the kettlebell down. Emphasis on pressing speed. Had to drop down to 24kg on the third ladder.


Two Hand Swings - 36kg

15 reps per minute

10 minutes


Feb 7th


3 Rounds:

  • Ground-Up Shrimp Squats Ladder - 20kg x(1,2,3)
  • Goblet Squat - 32kg x8 reps
  • TRX One Arm Row - x5 reps each arm


Finished with 100 Swings of choice - 32kg

No timer, sets of 20


Ground-Up Shrimp Squats:






Feb 8th


Turkish Get Up - 32kg x3 each side


One Arm Clean - 32kg x5 each side

x5 sets


Single Kettlebell Jerk Ladder:

32kg 3x (2R, 2L, 4R, 4L, 6R, 6L, 8R, 8L)


Feb 9th


Active Rest - Yoga

Seated Poses and Inversions


Including: Shoelace Pose, Pigeon, Shoulder Stand, Dolphin, Hero’s Pose, Janu Sirsasana, and others


Feb 10th


Double 24kg

90 seconds per round

20 total rounds - 30 minutes


Round A

  • Double Swing x5
  • Double Press x5


Round B

  • Double Clean x5
  • Front Squat x5


Alternate A and B each round

You’ll end up with 50 total reps on each exercise.


This workout is great for SFG 1 or SFG 2 hopefuls. It can be easily modified for ability level or linear progression by adjusting bell size or rest time per round.


Feb 11th


Bench Press

7 sets of 5 reps

185, 185, 185, 190, 195, 200, 205 (only 3 reps)


I don’t often do bench press, but I find it to be a quality supplemental exercise for my kettlebell presses.


Weight Pull Up Ladder - 35lbs

3x (1,2,3,4,5)


The pace today was very slow, with lots of rest between sets and no rushing. Including warmup sets, just these two exercises took about 55 minutes.


Feb 12th


Turkish Get Ups x5 each side - 32,36,36,36,36



24kg x5; 28kg x5; 32kg x3; 36kg x3


Bent Press

36kg x1 each side

x3 sets


Feb 13th


32kg One Arm Swings

10 per minute

20 minutes

Switch arms each minute


Feb 14th




Feb 15th


One Arm Clean - 32kg x5 each side

x5 sets


Single Kettlebell Jerk Ladder:

32kg 3x (2R, 2L, 4R, 4L, 6R, 6L, 8R, 8L)



My jerk technique has some obvious flaws, so this video is more of a marker to check my progress six weeks from now.


Glute/Hip Stretches


Feb 16th


Yoga Day

Seated Poses, Hip Openers, Spinal Flexion


Feb 17th


Crawling Patterns Warm Up


Main Sequence:


  • Swing x10
  • Turkish Getup R x1
  • Swing x10
  • Turkish Getup L x1
  • Swing x10
  • Press R x5
  • Swing x10
  • Press L x5
  • Swing x10
  • Goblet x10
  • Swing x10


x5 total sets

300 total swings


Feb 18th


I was feeling a little sore and sluggish from yesterday, so I kept it simple today with lots of stretching.


24kg One Arm Swings

10R/10L per minute

10 minutes

200 total swings


20 minutes yoga


Feb 19th


Active Rest - Yoga


I’ll definitely plan more sessions of double 24kg work in the next two weeks, and I know I need to start amping up my snatch conditioning as well.