Charm City Kettlebells » Daily workout

TGU, Swings and Barbell Side Press

Sandy Sommer RKC — Wed, 26 Aug 2009 13:08:34 +0000

Today was a great wonderful workout session for me. Did Turkish Get Ups for 5 minutes with the 24 kg kettlebell to warm up. Look for a new video on the TGU soon.

Followed my Get ups with 140 swings done over 10 minutes with the 28 KG kettlebell. Felt good.

Did 2 sets of 5 reps on both sides of the barbell side press.

Felt strong on all the work I did today.

Also, wanted to give you a heads up on Strength Stretching. I just got it from Dragon Door. Will be reviewing it soon! Suffice it to say that after one review it looks amazing.

Sandy Sommer, RKC

Barbell Front Squat and Kettlebell Snatches

Sandy Sommer RKC — Wed, 26 Aug 2009 09:09:57 +0000

Yesterday was my barbell front squat day as well as kettlebell snatches. I washed out of the previous squat cycle so I backed down and started a new cycle at 155 lbs. 3 sets of 3 and I felt good.

Started snatching for volume last week again and am working my way up to the Tactical Strength Challenge. Did 120 reps with the 24 KG Kettlebell.

The Dawn of a New Day

Sandy Sommer RKC — Tue, 25 Aug 2009 01:57:17 +0000

First of all, today is my birthday and so it is the beginning of a new year for me and also the start of a new workout program module. Didn’t plan it that way it just worked out.

I just finished a modified “Enter The Kettlebell” Rite of Passage and started up something a bit different today. I will always use the kettlebell swing and the Turkish Get Up as I believe those two movements are the foundation of the RKC system of strength.

Today I began my workout with easy swings. Did 130 one handed 28 kg swings. Pace was 13 per minute for 10 minutes. Hard Style, breathing behind the shield and locked. Later on in the day I did the barbell side press as Pavel writes it out in the Power To The People. 2 sets of 5 reps per side. That’s it. My side press form is a work in progress. Today was just the 3rd or 4th time doing it. I like how it feels though and due to the unwieldiness of the straight bar in one hand it is an interesting and challenging movement. Did it with 65 lbs on the 1st set and 45 the 2nd.

Sandy Sommer, RKC

Easy Swings on August 19, 2009

Sandy Sommer RKC — Thu, 20 Aug 2009 11:21:40 +0000

Yesterday I did an easy swing workout. I will be testing my Rep Max on the 40 kg kettlebell tomorrow so I didn’t do any presses at all.

220 28 kg kettlebell swings one handed. 11 on the minute focusing on hip drive, breathing behind the shield and the complete Hard Style lock.

Felt great and I’m looking forward to my press test tomorrow. Off to dead lift today. Doing 3 sets of triples with 285 lbs.

Barbell Front Squat and Tactical Pull Ups

Sandy Sommer RKC — Wed, 19 Aug 2009 01:20:01 +0000

Interesting day today. Did my barbell front squats and did 3 sets of 3 reps using 175 pounds. Working my way up with intelligence, moderation and patience. Getting better and better as I go.

Tactical Pull Ups require a thumbless grip, no kipping and neck or chest to the bar. Not to the chin. Also, you have to go to a deadhang after each rep.

Did 3 ladders today for a total of 31 reps. Not great but I tweaked my left trap when I was distracted during a rep.

Sandy Sommer, RKC

Presses and Swings on August 17, 2009

Sandy Sommer RKC — Mon, 17 Aug 2009 15:01:17 +0000

In the final week of a press loaded program. Today I was scheduled to do 4 ladders with 5 rungs with the 32 kg kettlebell. Got all of that on the left side, completed 1 full ladder on the right , 1ladder with 3 rungs and then did the next with single and finally the last ladder was all singles on the left. Total reps were 60 on the right, 33 on the left.

Finished with easy 28 kg single arm swings. 5 per side at the top of the minute for 20 minutes=200 swings.

Here I am at the end of the session

Sandy Sommer, RKC

Workout For August 14th, 2009

Sandy Sommer RKC — Fri, 14 Aug 2009 16:04:48 +0000

Today I was supposed to do a Kettlebell Press ladders today with an “off” day for swings. I had issues with my left shoulder on Wednesdsay and decided to just do the ladders on the right side today.

Ended up doing 3 ladders with 5 rungs using 32 kg on right and did some light on the left side just to do some movement. Was pain free but I think I will stick with light weight on the left until this cycle is done next week.

I felt powerful on my dominant right side and have really increased my pressing power considerably over the last 6 weeks.

Workout for August 12, 2009

Sandy Sommer RKC — Wed, 12 Aug 2009 14:31:33 +0000

I had two goals for today’s workout session. I got up early as I wanted to attack the kettlebell today prior to crazy heat. I wasn’t able to dodge the humidity though even at at 6 15 AM.

I have been increasing my volume on press ladders and today was a bit different. Went back to 2 ladders but did 5 rungs. That looks like this: 1 rep each side, rest, 2 reps each side, rest, 3 reps each side, rest, 4 reps each side, rest and finally 5 reps. Longer rest. Rinse and repeat. Total of 15 reps each side per ladder.

First 4 rungs went fine both left and right. I wasn’t able to get to Rep 5 on my left side on the 1st ladder (remember DO NOT go to Failure) but felt very powerful and easily completed the work on the right side. I only did 3 reps left on the 2nd ladder and will have to revisit “2 ladders w/ 5 rungs again.” Nailed it on the right side but I want my strength to be nearly symmetric.

Swings aren’t the most fun in sticky humidty as my grip weakens a lot faster than usual. Today wasn’t any different. I did DARC (alternating hand) swings today with the 28 Kg kettlebell. Did 304 in 19 minutes and was finito.

Hope your workout was great today!

Sandy Sommer, RKC