Really am attacking the Primal Lifestyle using heavy lifting, some easy cardio, tough kettlebell sessions and some sprints. Oh and eating like I mean it.

Weight Monday: 185.6 pounds

• Monday: 3 ladders with 3 rungs, 36 reps of 32 kg clean and press with kettlebell. 100 OHS with 40 kg kettlebell. My abs hated the swings FYI.
• Tuesday: 60 kettlebell snatches with the 32 kg bell, 5 minutes. 3 Tactical Pullup ladders, 3 rungs
• Wednesday: 4 ladders, 3 rungs of kettlebell clean and press, 32 KG. 110 one handed swings with the 40 KG kettelbell in 10 minutes. 57 minute Primal hike, AHF @ 63 % of maximum.
• Thursday: 10 minutes of Turkish Get Ups, 20 pistols. I used a 16 kg kettlebell for both of these movements.  I dead lifted today for the first time since the Tactical Strength Challenge. I had washed out of my cycle right before the event so I started anew today. 2 sets of 8 reps, 225 pounds.
• Friday: 24 rounds of MVO2 kettlebell snatch work, 168 reps. 3 ladders with 3 rungs, tactical pull-ups, 18 reps.
• Saturday: 1 hour walk at 60% AHR, 5 strideouts, 5 75% motor sprints. 32 16 kg pistols.

All in all it was a solid week of training. I was able to add a little volume to my 32 kg kettlebell snatch workout and will continue that moving forward. This coming week I will also be adding another ladder to my Tactical Pull Up workout when I do them on Friday. Additionally, I will be altering my Press ladders with an enhancement suggested by Mike T. Nelson, RKC, PhD (c). Mike is doing a great job to help me prepare for the April, 2010 Tactical Strength Challenge.

Also, Marty Gallagher mapped out my dead lifting cycle through the end of the year. Things will go as planned and I will hit double bodyweight pull at that point.

Train Hard!

Sandy Sommer, RKC