Last week was a solid week of training. This week promises to be good as well.

• Monday- 6 ladders with 3 rungs, kettlebell clean and press, 36 reps per side. 72 total and the bell was flying out of the rack. Great power today. 180 swings in 10 minutes with the 40 kg kettlebell.
• Tuesday- Tactical Ladder Pull Ups, 3 rungs on 3 ladders, 18 reps. 56 reps of 32 kg kettlebell snatches in 5 minutes. Felt great on pull ups and OK on snatches. Also did Primal walking, 35 minutes, average heart rate range was 58% with max of 69%.
• Wednesday-16 kg kettlebell presses, 72 reps in 6 ladders with 3 rungs. 32 kg Kettlebell press, 5 ladders with 3 rungs, 60 reps. 30 minutes walk, average heart rate was 60% with high of 68%
• Thursday- Turkish Get Ups for 10 minutes. Last week of taking off from the Dead Lift.
• Friday- 20 sets of 16 kg kettlebell snatches. 140 reps. 3 Ladders with 3 rungs Tactical Pull Ups, 18 reps. 35 Minute walk, average heart rate 63%.
• Saturday-5 50 yard stride outs followed by 5 75% effort sprints. 20 16 kg pistols.

This week I felt very good. I got my copy of Primal Blueprint this week and my lifestyle, workouts and eating habits require a tiny bit of tweaking to fit inside the Blueprint.

Another thing to note. I saw some meat head doing “squats” in the gym today. Why the quotation marks? Because I don’t consider 405 lbs on the bar with approximately a 3 inch range of motion to qualify. Improper movement patterns under load are not of benefit and more likely are hazardous to joint health and your general well being. Please…..learn how to move and do exercises safely. Your well being depends on it.

Train Hard,

Sandy Sommer, RKC