Charm City Kettlebells » Dead lifting

Week in Review, 12/6/2009

Sandy Sommer RKC — Sat, 12 Dec 2009 16:46:30 +0000

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 bells. 12 and 16 kg.
Tuesday: Fighter Pull Up Workout, 8,7,6,5,5. 6 single TPU with 12 kg kettlebell on foot. 10 sets of 2 reps of the stacked kettlebell press with 12 and 16 kg (28). 60 reps in 6 minutes on 32 kg kettlebell snatch.
Wednesday: Fighter Pull Up workout, 8,7,6,6,5 rep sets. Practiced TGU and pistols for 10 minutes. Closed with 5 single reps of bottoms up press, 24 kg kettlebell and 3 ladders with 2 rungs, 36 kg kettlebell clean and press.
Thursday: Fighter Pull Up workout, 8,7,7,6,5 rep sets.
Friday: 10 minute TGU and pistol practice. 54 work sets of VWC.
Saturday: I felt pretty darn good on this workout. 3 sets of 2 stacked kettlebell presses with the 16kg and 12kg KB. 2 ladders with 2 rungs with the 36 and then 3 singles. Deadlifts 1 x 135, 185, 225 and then 5 singles with 275.

I am going to take the next week off from lifting.

I have an emergency out of town and have decided to just rest for a week.

Train with purpose,

Sandy Sommer RKC

Week of November 7, 2009

Sandy Sommer RKC — Sat, 07 Nov 2009 03:17:53 +0000

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, 10 x 16 kg x 3, 5 x 24 x 2, 3 x 28 x 2, 2 x 32 x 2, 1 x 36 x 2, 150 swings with various kettlebells!
Thursday: Dead Lift workout. 135, 185 and 225 all for one rep to warm up. I work set of 5 reps wtih 265. Felt great. I love the workout scheme right out of Purposeful Primitive.
Friday: 31 work sets of Viking Warrior Conditioning, 7 rep cadence, 217 reps. 4 Ladders with 3 rungs on the Tactical Pull Ups.
Saturday: Will Williams, Sr. RKC Workshop in Frederick MD

Week of Training in Review, October 17, 2009

Sandy Sommer RKC — Sun, 18 Oct 2009 11:21:38 +0000

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 hated the swings FYI.
Tuesday: 60 kettlebell snatches with the 32 kg bell, 5 minutes. 3 Tactical Pullup ladders, 3 rungs
Wednesday: 4 ladders, 3 rungs of kettlebell clean and press, 32 KG. 110 one handed swings with the 40 KG kettelbell in 10 minutes. 57 minute Primal hike, AHF @ 63 % of maximum.
Thursday: 10 minutes of Turkish Get Ups, 20 pistols. I used a 16 kg kettlebell for both of these movements. I dead lifted today for the first time since the Tactical Strength Challenge. I had washed out of my cycle right before the event so I started anew today. 2 sets of 8 reps, 225 pounds.
Friday: 24 rounds of MVO2 kettlebell snatch work, 168 reps. 3 ladders with 3 rungs, tactical pull-ups, 18 reps.
Saturday: 1 hour walk at 60% AHR, 5 strideouts, 5 75% motor sprints. 32 16 kg pistols.

All in all it was a solid week of training. I was able to add a little volume to my 32 kg kettlebell snatch workout and will continue that moving forward. This coming week I will also be adding another ladder to my Tactical Pull Up workout when I do them on Friday. Additionally, I will be altering my Press ladders with an enhancement suggested by Mike T. Nelson, RKC, PhD (c). Mike is doing a great job to help me prepare for the April, 2010 Tactical Strength Challenge.

Also, Marty Gallagher mapped out my dead lifting cycle through the end of the year. Things will go as planned and I will hit double bodyweight pull at that point.

Train Hard!

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.

Dead Lift and Pull Ups

Sandy Sommer RKC — Sat, 15 Aug 2009 15:19:23 +0000

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 up my legs from shin to hip. In fact I have skinned shins.

Did 5 ladders of pull ups and ended with a one rep, over the bar to the neck with 25 pounds. Pull ups present more difficulty for me than anything so I’m happy with the progress I’ve made.

Sandy Sommer, RKC