Posted by Sandy Sommer RKC in Sandy's Journal on 08 26th, 2009 | 2 Comments
TGU, Swings and Barbell Side Press
Today was a great wonderful workout session for me. Did Turkish Get Ups for 5 minutes with the 24 kg kettlebell to warm up. Look for a new video on the TGU soon.
Followed my Get ups with 140 swings done over 10 minutes with the 28 KG kettlebell. Felt good.
Did 2 sets of 5 reps on both sides of the barbell...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 26th, 2009 | No Comments
Barbell Front Squat and Kettlebell Snatches
Yesterday was my barbell front squat day as well as kettlebell snatches. I washed out of the previous squat cycle so I backed down and started a new cycle at 155 lbs. 3 sets of 3 and I felt good.
Started snatching for volume last week again and am working my way up to the Tactical Strength Challenge....
Posted by Sandy Sommer RKC in Sandy's Journal on 08 24th, 2009 | No Comments
The Dawn of a New Day
First of all, today is my birthday and so it is the beginning of a new year for me and also the start of a new workout program module. Didn’t plan it that way it just worked out.
I just finished a modified “Enter The Kettlebell” Rite of Passage and started up something a bit different...
Progress on The Kettlebell Press
When I earned my RKC certification last October I wasn’t able to press the 32 kg kettlebell even once. Since then, I’ve worked, and worked hard, to get stronger.
I’ve spent a lot of effort on the Beast Challenge movements. I’ve gotten far more stable on the One legged Squat. My...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 20th, 2009 | No Comments
Easy Swings on August 19, 2009
Yesterday I did an easy swing workout. I will be testing my Rep Max on the 40 kg kettlebell tomorrow so I didn’t do any presses at all.
220 28 kg kettlebell swings one handed. 11 on the minute focusing on hip drive, breathing behind the shield and the complete Hard Style lock.
Felt great and...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 18th, 2009 | No Comments
Barbell Front Squat and Tactical Pull Ups
Interesting day today. Did my barbell front squats and did 3 sets of 3 reps using 175 pounds. Working my way up with intelligence, moderation and patience. Getting better and better as I go.
Tactical Pull Ups require a thumbless grip, no kipping and neck or chest to the bar. Not to the chin. Also, you...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 17th, 2009 | 2 Comments
Presses and Swings on August 17, 2009
In the final week of a press loaded program. Today I was scheduled to do 4 ladders with 5 rungs with the 32 kg kettlebell. Got all of that on the left side, completed 1 full ladder on the right , 1ladder with 3 rungs and then did the next with single and finally the last ladder was all singles on the...
Sandy Sommer, RKC and Lifeline Power Wheel
I bought a Lifeline Power Wheel not that long ago and decided to get it out of the box and give it a spin today. My goal was to go from the goal box on a soccer to field through the goal standard on the opposite end. That would be approximately 110 yards.
I made it past the center spot, so about half...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 15th, 2009 | No Comments
Dead Lift and Pull Ups
I was supposed to work with Marty Gallagher tomorrow but we had to make other arrangements so I added dead lifting to my usual Saturday Tactical Pull Ups.
I am in middle of a dead lift cycle doing 3 sets of 3 reps. Worked up to 275 pounds today and felt extremely strong. Each rep, the bar slide right...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 14th, 2009 | No Comments
Workout For August 14th, 2009
Today I was supposed to do a Kettlebell Press ladders today with an “off” day for swings. I had issues with my left shoulder on Wednesdsay and decided to just do the ladders on the right side today.
Ended up doing 3 ladders with 5 rungs using 32 kg on right and did some light on the left...
