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 and I am working on getting into a sweet spot.
• Monday: Weigh in, 182.6 lbs. 5 ladders with 3 rungs on 32 kg kettlebell.  5 Minutes of 40 kg swings, 30 on 30 off.
• Tuesday: Fighter Pull Up routine, 7,6,5,4,4.
• Wednesday: I practiced Turkish Get Ups and Kettlebell Pistols for 10 minutes. Then I did 5 x 5 32 kg snatch on the minute for 5 minutes.
• Thursday: Fighter Pull Up routine 7,6,5,5,4. O-Bar side press 1 set of 5 reps per side, 55 lbs and another set of 5 per side with 45 lbs.
• Friday: 20 minutes of practicing TGU and pistols. 47 worksets with VWC.
• Saturday: Went up to Marty Gallagher’s Shed of Strength with about 8 other RKC folks. Marty conducted a nice deadlift workshop for us and then fed us a primal feast with an interactive lecture by Dr. Chris Hardy. I’ll be blogging about this event in detail this week. I’ve been working under Marty for 5 months, looking to get a respectable pull. The was able to get a PR of 335 lbs. Next goal in line is 2 times bodyweight and that will equal 360.

All in all a solid training week. Please leave any thoughts or comments and I look forward to hearing from you.

Train with purpose,

Sandy Sommer, RKC