Athlete Journal: Brandon Hofer, Entry 3 – 3/9/2014

Over the last two weeks I’ve made focused on the basic kettlebell exercises I’ll need for the certification. I’ve also started the 300 swings a day challenge to supplement my training.

athlete journal, sfg2, strongfirst, kettlebell certification

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 3 – 3/9/2014

Feb 20th:

Turkish Get Up x3 – 36kg

Overhead Carry – 36kg

24kg Snatch Test

x100 – 5 minutes

Main Series (Inspired by a recent StrongFirst blog post):

Double 24kg:

Clean x1 – Press x2 – Front Squat (FSQ) x1

Clean x1 – Press x3 – FSQ x1

Clean x1 – Press x5 – FSQ x1

Clean x2 – Press x1 – FSQ x1

Clean x3 – Press x1 – FSQ x1

Clean x5 – Press x1 – FSQ x1

Clean x1 – Press x1 – FSQ x2

Clean x1 – Press x1 – FSQ x3

Clean x1 – Press x1 – FSQ x5

I did each whole block without setting the kettlebells down and rested between blocks. I just did one complete cycle, but will try two next time.

Finished with swings:

36kg x100 – 5 minutes

Feb 21st:

Pull Ups – 16kg

5x (1,2,3,4)

Back Squats

8 sets of 5 reps – (185, 205, 225, 235, 235, 235, 235, 235)

Feb 22nd:

Rest

Feb 23rd:

Rest

Feb 24th:

32kg:

5 sets:

  • Swing R x10
  • Press R x3
  • Swing L x10
  • Press L x3
  • Turkish Get Up x1 each side

56kg:

3 sets:

Swings x10

24kg:

7 sets:

Snatch R x10

Snatch L x10

Feb 25th:

Light Yoga

Feb 26th:

Variety Day:

  • Crawling Patterns Warmup
  • Bottoms Up Clean to Rack Hold – 24kg
  • Turkish Get Ups x5 – 32,32,36,40,40
  • 32kg Press x1,2,3
  • 36kg Press 2x (1,2)
  • Windmill – 32kg
  • Bent Press – 36kg, 40kg

Mostly I wanted to try out my 40kg Turkish get up as I had not attempted it before today. The bottoms up clean to rack hold was a good warmup for my grip and lats. The 40kg get up felt steady, so I’ll work with it awhile there. The 40kg bent press was very challenging, but did not feel wobbly or dangerous.

Feb 27th:

Kettlebell Snatches:

24kg – 15 reps minute for 10 minutes

Kettlebell Swings:

24kg – 150 reps of choice

300 total reps in preparation for the 300 swings per day challenge! Hangin’ tough with coach Winslow Jenkins.

Feb 28th:

Rest

Mar 1st:

athlete journal, sfg2, strongfirst, kettlebell certification

Double 24kg:

Clean x1 – Press x1 – FSQ x1

Clean x1 – Press x2 – FSQ x1

Clean x1 – Press x3 – FSQ x1

Clean x1 – Press x4 – FSQ x1

Clean x1 – Press x5 – FSQ x1

Clean x1 – Press x4 – FSQ x1

Clean x1 – Press x3 – FSQ x1

Clean x1 – Press x2 – FSQ x1

Clean x1 – Press x1 – FSQ x1

Clean x1 – Press x1 – FSQ x1

Clean x2 – Press x1 – FSQ x1

Clean x3 – Press x1 – FSQ x1

Clean x4 – Press x1 – FSQ x1

Clean x5 – Press x1 – FSQ x1

Clean x4 – Press x1 – FSQ x1

Clean x3 – Press x1 – FSQ x1

Clean x2 – Press x1 – FSQ x1

Clean x1 – Press x1 – FSQ x1

Clean x1 – Press x1 – FSQ x1

Clean x1 – Press x1 – FSQ x2

Clean x1 – Press x1 – FSQ x3

Clean x1 – Press x1 – FSQ x4

Clean x1 – Press x1 – FSQ x5

Clean x1 – Press x1 – FSQ x4

Clean x1 – Press x1 – FSQ x3

Clean x1 – Press x1 – FSQ x2

Clean x1 – Press x1 – FSQ x1

(And then another complete cycle)

Total: 86 Reps of each

Mar 2nd:

Active Rest – Yoga

Mar 3rd:

2 complete sets:

  • Press x (1,2,3,4) – 32kg
  • Turkish Get Up – 36kg
  • Press x5 – 32kg
  • Turkish Get Up – 40kg
  • Press x (4,3,2,1) – 32kg
  • Turkish Get Up – 36kg

I couldn’t complete the second set of five presses.

Snatch Conditioning:

24kg

200 Snatches – 17 minutes

Mar 4th:

40kg

Swings x100

Mar 5th:

Yoga