• 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

• Sunday: 56 minute Primal Walk, average heart rate, 63%. Beautiful weather and it was nice to get out and get some low heart rate cardio in. Later on, while watching football I did 10 sets of 1 8 kg kettlebell pistols on each side for 20 total reps.
• Monday: AM weight 184.6 lbs.,  4 ladders with 3 rungs, 32 kg kettlebell clean and press, 48 total reps. 120 one handed 32 kg swing
• Tuesday: 5 sets of 5 back squats, 135 lbs. Just got Pavel’s new book, Power To The People Professional and am going to add the squat to my repertoire. Haven’t done back squats in years. 4 ladders with 3 rungs on Tactical Pull Ups.
• Wednesday: Wasn’t feeling it so I took a day off. Hadn’t done that in some time so I didn’t feel terrible about it.
• Thursday: Dead Lift session 1x 135, 185, 225 warm up. 1 x 5 reps, 275 work. Felt pretty excellent today. Really focused on the grind today. Picked up some great tips in Power To The People Professional
• Friday: 4 ladders with 3 rungs Tactical Pull Up. 5 x 5 28 kg kettlebell clean and press, r and l. 100 28 kg kettlebell swings. 5 x 5 deep ass to ankle squats with 145 lbs.
• Saturday: Viking Warrior Conditioning, 37 work sets.

Solid week of training. Interestingly, I didn’t get any muscle soreness from doing back squats this week after not doing them for eons. I didn’t use heavy weight at all as I want to groove the proper movement pattern and worry about the load later. As I’ve said before, first movement then strength.

Working my way to a year end 1 RM of 365 in the dead lift. Goal is 415 by the April Tactical Strength Challenge.

Please leave any thoughts or comments and I’ll be glad to get back to you!

Train with Purpose,

Sandy Sommer, RKC