Training Week, October 31, 2009
By Sandy Sommer RKC on in Sandy's Journal
Weight: 185.6 lbs
- Monday: 4 kettlebell press ladders with three rungs, 48 total reps at 32 kg. 120 One handed swings, 32 kg.
- Tuesday: 64 reps, 32 kg kettlebell snatches in 5 minutes. Slowly but surely working my way to 100. 4 ladders with 3 rungs on Tactical Pull Ups.
- Wednesday:  3 kettlebell modified Press  ladders with 2 handed swings alternated in between rungs in sets of 15, left then right, 16 kg x9, 24 x 5, 28 x 3, 32 x 2, 36 x 1. This is a weight ladder.
- Thursday: Dead Lift, 1 x 135, 1 x 185, 1 x 225, 2 x (5 x 255). Strong today.
- Friday: RKC snatch test, 106 reps with 24 kg kettlebell, 5 minutes. Tactical Pull Up Test, 8 reps. At the Tactical Strength Challenge I did 100 snatches and 7 pull ups. So 6% improvement on snatch test and 14% on Pull Ups. Getting there.
- Saturday: 12 16 kg kettlebell pistols. Primal Walk, 55:33, average heart rate was 57%.
Pretty nice week of work. Looking forward to having another great week!
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