Have some solid goals in mind for this week. Just finished planning the week of training and will post all the results at the end of the week, as I always do.

• Sunday:  30 GTG 8 kg kettlebell pistols. Felt really good and quite strong. Tried to really get narrow and act like I was trying to get on a razor if you will. Pulled myself down, used power breathing to really create tension to get out of the hole. Using light weight as I focus on the quality of my movement pattern. Once I’ve grooved it satisfactorily I will add more load.
• Monday: Weight=181.4 lbs. 5 Clean and Press ladders with 3 rungs. 60 reps total with 32 kg kettlebell. 150 swings with the 36 kg bell.
• Tuesday: 5 work sets with 5 reps, barbell back squats, 155 pounds. Still working on that groove. 4 ladders with 3 rungs on Tactical Pull Ups.
• Wednesday: Warmed up with a Round of Forest Vance’s Kettlebell Circuit.  5 sets of 7 reps per side with a minute of rest between each set for total rep count of 70 with the 32 kg kettlebell.
• Thursday: Dead lifting session. Really had to grind the reps out. Kept my speed constant but low and really squeezed the bar. Warm up 1 x 135, 185, 225. Work was 3 x 3 with 295.
• Friday: One Set  Max Tactical Pull Up, 9 reps, 12.5% improvement. New PR. 115 24 KG snatches, New PR by 8.5%. Pretty disappointed in my TPU performance. Will be starting in with Pavel’s Fighter Pull Up routine.
• Saturday: 5 x 5 clean press with the 28 kg kettlebell. Felt the power! Tactical Pull Ups, 7 reps, 6, 5,4 3 reps. Rested 5 minutes between sets. 43 work sets of the Viking Warrior Mvo2 workout.

Great week of training. Took a week off from Primal walking because I was lazy and will get back to it next week. Also took off from my Saturday sprints since I had a test day yesterday.

Marty Gallagher adjusted my next dead lift mini-cycle so look for some real gains by year-end!

If you are interested in face to face training or distance training contact me and let’s get to know each other a bit.

Train With Purpose,

Sandy Sommer, RKC