• 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 reps.
• Monday: AM weight 184.6 lbs.,  4 ladders with 3 rungs, 32 kg kettlebell clean and press, 48 total reps. 120 one handed 32 kg swing
• Tuesday: 5 sets of 5 back squats, 135 lbs. Just got Pavel’s new book, Power To The People Professional and am going to add the squat to my repertoire. Haven’t done back squats in years. 4 ladders with 3 rungs on Tactical Pull Ups.
• Wednesday: Wasn’t feeling it so I took a day off. Hadn’t done that in some time so I didn’t feel terrible about it.
• Thursday: Dead Lift session 1x 135, 185, 225 warm up. 1 x 5 reps, 275 work. Felt pretty excellent today. Really focused on the grind today. Picked up some great tips in Power To The People Professional
• Friday: 4 ladders with 3 rungs Tactical Pull Up. 5 x 5 28 kg kettlebell clean and press, r and l. 100 28 kg kettlebell swings. 5 x 5 deep ass to ankle squats with 145 lbs.
• Saturday: Viking Warrior Conditioning, 37 work sets.

Solid week of training. Interestingly, I didn’t get any muscle soreness from doing back squats this week after not doing them for eons. I didn’t use heavy weight at all as I want to groove the proper movement pattern and worry about the load later. As I’ve said before, first movement then strength.

Working my way to a year end 1 RM of 365 in the dead lift. Goal is 415 by the April Tactical Strength Challenge.

Please leave any thoughts or comments and I’ll be glad to get back to you!

Train with Purpose,

Sandy Sommer, RKC

• Monday- 6 ladders with 3 rungs, kettlebell clean and press, 36 reps per side. 72 total and the bell was flying out of the rack. Great power today. 180 swings in 10 minutes with the 40 kg kettlebell.
• Tuesday- Tactical Ladder Pull Ups, 3 rungs on 3 ladders, 18 reps. 56 reps of 32 kg kettlebell snatches in 5 minutes. Felt great on pull ups and OK on snatches. Also did Primal walking, 35 minutes, average heart rate range was 58% with max of 69%.
• Wednesday-16 kg kettlebell presses, 72 reps in 6 ladders with 3 rungs. 32 kg Kettlebell press, 5 ladders with 3 rungs, 60 reps. 30 minutes walk, average heart rate was 60% with high of 68%
• Thursday- Turkish Get Ups for 10 minutes. Last week of taking off from the Dead Lift.
• Friday- 20 sets of 16 kg kettlebell snatches. 140 reps. 3 Ladders with 3 rungs Tactical Pull Ups, 18 reps. 35 Minute walk, average heart rate 63%.
• Saturday-5 50 yard stride outs followed by 5 75% effort sprints. 20 16 kg pistols.

This week I felt very good. I got my copy of Primal Blueprint this week and my lifestyle, workouts and eating habits require a tiny bit of tweaking to fit inside the Blueprint.

Another thing to note. I saw some meat head doing “squats” in the gym today. Why the quotation marks? Because I don’t consider 405 lbs on the bar with approximately a 3 inch range of motion to qualify. Improper movement patterns under load are not of benefit and more likely are hazardous to joint health and your general well being. Please…..learn how to move and do exercises safely. Your well being depends on it.

Train Hard,

Sandy Sommer, RKC