Posted by Sandy Sommer RKC in Training Tips & Tricks on 12 12th, 2009 | 2 Comments
Week in Review, 12/6/2009
I’m expecting to have a great week! Not going to deadlift until Saturday after last weeks pull at Marty Gallagher’s.
Sunday: off
Monday: Weight is 183.0 lbs. Started Radiant Dawn press program today. Light day. 8 singles with 24 kg kettlebell Bottoms Up Press, 3 sets of 2 reps with stacked...
Posted by Sandy Sommer RKC in Training Tips & Tricks on 11 6th, 2009 | 3 Comments
Week of November 7, 2009
Weight on Monday AM: 184.4 pounds
Monday: 4 kettlebell press ladders with 3 rungs, 32 kgs, 48 reps total. 120 2 handed swing, 40 kg kettlebell.
Tuesday: 70 32 kg kettlebell snatches, 1 minute rest between rounds of 14. 4 ladders with 3 rungs on Tactical Pull ups.
Wednesday: kettlebell press ladders,...
Week of Training in Review, October 17, 2009
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...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 20th, 2009 | No Comments
Easy Swings on August 19, 2009
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...
Posted by Sandy Sommer RKC in Sandy's Journal on 08 15th, 2009 | No Comments
Dead Lift and Pull Ups
I was supposed to work with Marty Gallagher tomorrow but we had to make other arrangements so I added dead lifting to my usual Saturday Tactical Pull Ups.
I am in middle of a dead lift cycle doing 3 sets of 3 reps. Worked up to 275 pounds today and felt extremely strong. Each rep, the bar slide right...
