June had two days per week where we did the clean and press, and swings. We tried to mix it up a little with intensity levels and volume. There was one long run day per week, and two days of SFP2.0.
For those of you who have never heard of it, SFP2.0 is the “stubborn fat protocol” and we learned about it on the Dragon Door forum. It takes Kenneth Jay’s Viking Warrior Conditioning (VWC) 15:15 protocol, adds a run, then finishes with some swings. Let me explain in more detail:
Start the workout by doing 10 minutes of snatches, 15 seconds with the left hand, 15 seconds rest, 15 seconds with the right hand, 15 seconds rest. That’s one “set” or one minute. Do that ten times. Then go for a 30 minute run, at your own pace. Upon your return, perform five minutes of two-handed swings. I was doing 30 seconds on, 30 seconds off for five minutes. It’s one of my favorite workouts.
[...] I did six minutes of swings. If you look at the training schedule, you will see it says “per dice.” We roll the dice to see how long we will do swings. I [...]