• Sunday: Fighter Pull Up Workout, 7, 6, 5, 4,4 Felt good. Not really more volume than before but it’s strung together differently that a ladder style workout.
• Monday: Weigh in was 180.8 lbs. Was supposed to do with ladders with 3 rungs with hte 32 kg kettlebell. Felt just OK at best so opted to do 3 ladders with 3 rungs. Also did 90 one handed swings with 28 kg. Pull Ups, 7,6,5,5,4
• Tuesday: Deadlift warm up, 1 x 135,185,225, 275. 1 rep of 315. Nice and grooved. Tactical Pull Ups, 7,6,6,5,4.
• Wednesday: Dropped 10 seconds from the rest between 32 kg kettlebell snatch session. Did 7 reps per side, rest for 50 seconds and go again. 5 sets. 70 reps total. Tactical Pull Ups. 7,7,6,5,4. Tough on the pull ups today. Did them after snatches and that made a difference.
• Thursday: Turkish Get Up Practice and 16 kg Pistols. Easy stuff to get read for turkey!
• Friday: 28 kg kettlebell clean and presses 5 x5 on both sides. Back down day of Viking Warrior Conditioning, 15 work sets. Tactical Pull Ups, 8,7,6,5,4
• Saturday: off

Sandy Sommer, RKC

• 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