Friday Fun

I did more Viking Warrior Strength and Conditioning today.

I did 10 rounds of 2 reps of the following:

16 kg kettlebell pistols

8 kg Tactical Pull Ups (first hanging from right foot and then left)

so 20 reps total for each.

I week ago I was having problems with pistols and have made big strides in a short time. Nothing easy about the Viking Warrior Program but it is SO worth tackling. I feel myself getting mentally tougher and physically more formidable.

Close out with 60 work sets of the MVO2 Viking Warrior Conditioning!

Sandy Sommer, RKC

Today's Workout

Today was another kettlebell variety day and I chose to do 30 minutes of Turkish Get Ups. I didn't try to count them and I focused on the quality of each repetition and felt very strong and relaxed. Nice practice.



I finished with 100 kettlebell snatches with my trusty 24 kg Kettlebell in easy sets of 10. Felt nice and easy. Did them on the top of each minute.

Sandy Sommer, RKC

Viking Strength and Conditioning for Today

Did 4 ladders with three rungs using a paired 12 and 16 kg kettlebell. Simulates feeling of heavier than 28 kg since it isn't really very stable. I don't own a 32 or 36 so I make do.

Also did 50 work sets of the MVO2 :15/:15 today as well.

And big news......Just cleanly and easily did the pistol using a 16 kg kettlebell. Quite pleased and will continue to make progress. Will be able to do Tactical Pull Up with 24 KG kettlebell by July 4th.

Sandy Sommer, RKC

The Big Event, June 21st, 2009

If you are in the Mid-Atlantic area (or even if you aren't) mark your calendars! I am hosting what promises to be once in an East Coast opportunity to learn from the best. An all day "hands on" workshop, you will leave with new respect and love of the kettlebell.

Veteran kettlebell swingers and neophytes alike will learn tips, techniques and tools to take your kettlebell practice to new heights.

Official word will be out in about a week but mark your calendars! Come back soon!

Sandy Sommer, RKC

Turkish Get Up Practice

Today was my kettlebell variety day. I did Turkish Get Up for 20 minutes alternating reps, left and right with the 24 kg kettlebell.

After that I worked on my Tactical Pull up. I hung the 24 from my foot and alternated just doing a lat engagement. Worked my way up to doing about 3/4 of the pull up. Really felt good tension and increased ability. Will keep working though this as it is my weakest link.

Sandy Sommer, RKC

Viking Warrior Practice

Yesterday, I worked on 2 of the three base strength lifts, as prescribed in the Sr. RKC, Kenneth Jay in the Viking Warrior Conditioning Manual.

I did low volume work using the 8 KG kettlebell for tactical pull ups as well as for pistols.

I did 20 reps of each Viking Strength lift in sets of 2. This week is the second week of low volume strength practice and next week the volume will increase and the load will go down. Already feeling much stabler and better about the pistols.

Also, I did 44 work sets of the mVO2 protocol. Felt a bit lethargic as I fight off a cold but was consistent in cadence and energy was adequate to get the job done.

Sandy Sommer, RKC

More Viking Strength Practice

I switched things up a bit as I haved a callous down too close and was concerned about doing Tactical Pull Ups. Did more pressing today. Another 3 ladders, with 3 rungs workout pressing a 16kg and 12 kg Kettlebell in the same hand. Felt strong and looking forward to more Viking Warrior Conditioning tomorrow.

Sandy Sommer, RKC

PS If you are signing up for the June RKC do it now! Click here!