Monday weigh in: 187.0 lbs

Looking forward to a strong week of training. I really am adapting well to the Primal Lifestyle.

• Monday: 3 ladders with 3 rungs, 32 kg kettlebell, 36 reps. 135 two handed kettlebell swings. I felt snappy and was really popping my hips. Presses were solid. Maybe a bit slower than I’d like but shoulders were down with lats fired.
• Tuesday: 5 minutes, 32 kg kettlebell, snatches, 64 reps. 3 ladders wtih 3 rungs for Tactical Pull Ups. 28:29 primal walk, 61% AHR.
• Wednesday: Did an interesting press workout from Mike T. Nelson, RKC. 16 kg press x 9 20 swings with that bell, 24kg press x 5 20 swings with that bell, 28 kg press x 3 20 swings with that bell, 32 kg press x 2 20 swings with that bell, 36 kg press x 1 20 swings with that bell.  1792 kg of volume on presses. 5440 kg of volume on swings. Felt like a madman of strength this session.
• Thursday: 10 minutes of Turkish Get ups. Dead lift warm-up, 1 x 135, 1 x 185, 1 x 225, Workout 3 sets of 5 reps with 245. Felt nice.
• Friday: 28 work sets on Viking Warrior Conditioning MVO2 protocol, 196 reps. I added a ladder to my Tactical Pull Up ladders. Now at 4 ladders with 3 rungs.
• Saturday and Sunday: off.

Had a solid week of training. Looking forward to another good week coming up. I will be adding a second day of the MVO2 this week.

Please feel free to share your thoughts and commentary.

Train Deliberately,

Sandy Sommer, RKC