Posted by Sandy Sommer RKC in Featured Articles, Training Tips & Tricks on 12 14th, 2009 | No Comments
How To Improve Your One Set Pull Up Max By 233%
I always have tried to be transparent here on my blog. Somethings in my workouts I do fairly well and others…well, let’s just say that there is room for improvement. The following is potentially embarrassing but I’m trying to show you what can be done with patient training.
Pull ups...
Posted by Sandy Sommer RKC in Training Tips & Tricks on 12 6th, 2009 | 1 Comment
Workout Summary For Week of 11/29/2009
Looking to have a great week! Will end with a Deadlift Session with Marty Gallagher! Looking forward to the whole week.
Sunday: Dead lift warm up with 1 x 135,185,225, 275. 1 x 325 work. Tactical Pull Ups, 7,6,5,4,3. I found that Pavel’s Fighter Workout to be a big change from prior programming...
Posted by Sandy Sommer RKC in Sandy's Journal on 11 28th, 2009 | No Comments
Thanksgiving Week, Training in Review
This will be a great week of getting stronger and leaner.
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...
Training Week, November 8, 2009
Looking forward to a good, solid week of effort and results.
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...
Tactical Strength Challenge
Last March, I first learned about the Tactical Strength Challenge when I talked to RKC II Mike Stehle. The idea of an event where you do Deadlifts, Tactical Pull Ups and a 5 minute kettlebell snatch test seemed intriguing but there was a small problem. I hadn’t dead-lifted in 25 years and I...
