Week 2 Coaching

April 21, 2011

Just finished up week 2’s workouts and I’m really enjoying it. I know I keep saying this, but it’s true and a testament to planning your workouts at least a day in advance, if not a week if possible.

My Coach, Sandy Sommer took off this week on vacation so he sent me this week and next weeks workouts. I got a little peek and understanding to what he’s doing. Definitely a method to his madness.

Saturday 4-16

Military Press

 45, 55 x 5, 65 x 3, 80 x 5, 90 x 3 and 100 x 1
Deadlift 135 x 5,5 3, 170 x 5, 195 x 3, 215 x 1

     I like this workout and it’s a nice progression. Hits the whole body and doesn’t take all day.

Sunday 4-17

Kettlebell Snatches VO2 Max 15/15 with 16kg bell for 11 minutes

     I LOVE this workout. Last weeks VO2 was for 10 minutes, next weeks for 12. Slowly working up to improve my   conditioning. I need to go ahead and get Viking Warrior Conditioning to get more out of this concept. My first couple of sets I got 7 reps on each side well within the 15 seconds. By the end, was barely getting them in.

Tuesday 4-19

Military Press 45,55 and 65 x 5
Deadlift 135 x 5,5,5

Nice simple deload workout. This week was crazy and I did this Tuesday morning before I got into my day. I don’t think I like deadlifting that early in the morning before I’ve had time to get up, properly caffeineated and loosened up. Glad it wasn’t any heavier.

Thursday 4-21

TGU 35 lbs 12 minutes. 3 breaths at each phase

I think Sandy is trying to torture me me with these. The slow progression is killer. I definitely need to record this and have him critique me. Some parts of the progression are easier than others, even from side to side.

Super Set
10 2H swings
10 pushups
as many rounds as possible in 10 minutes. I used a 44lb bell.

I don’t think I swung much last week. I missed it. Maybe I could do that in my “active recovery” days. I really like the swing a lot. From what I saw in next week workouts, I’ll be making up for this.

All in all another great workout week designed my Coach Sommer. I’ve weighed and the number was good, but I’ll weigh another time to make sure it wasn’t a fluke. It does seem that my pants are getting a bit looser and that’s awesome! Which brings me to another point, DIET, not as a verb, but as in what I eat. I’m not being very disciplined with my eating. I need to get that back together. Maybe even post an eating journal. Wouldn’t THAT be scary. All I know is you cannot out train a bad diet and all the work in the world will be lost if I keep this up.



Monday workout

May 3, 2010

I’m considering entering the Turbulence Training Transformation contest. It actually started Saturday 5/1, but I’ve got a few weeks to enter. It’s a 12 week program, typical rules, take a pic, before and after and the best transformation wins. Turbulence Training is a system by Craig Ballantyne, www.turbulencetraining.com . Craig is one of the guys who I’ve learned a lot from the last year and a half or so. I haven’t followed his system to the T, but have used a lot of his principles. If I enter the contest, I’ll have to use his workouts, which is fine by me. In fact, it may be a good change to the workout regimen. Afterall, change can be a good thing.

One of his directives is working out 3-4 times a week, every other day, with “active rest” on the off days. I have been doing 2 or three days on, one off, sometimes two. This could be a good change of pace.

That being said, I had a nice Kettlebell workout Saturday, and ran Sunday. One mile of intervals in the middle of a 2 mile run. Not bad for an “active rest” day. Tomorrow is T-ball, so that will be a good “off” day.

Here is my workout for today.

1 handed swings, alternating 35lb bell :30/:30 x6

Snatches, 35lb bell  :15/:15 x10

Swing/pushups 44lb bell 10/10 x5

Nice workout in less than 20 minutes, including warmup.

A nice Saturday workout

May 1, 2010

The last week, I seemed to have slacked a bit in my diet and workouts. I think the workouts were just a product of  life, the universe, and everything. Maybe it’s time to get up a bit earlier and get some work done in the a.m.

My back has been hurting a bit and I’m not sure why. Could be from 2 weekends in a row of T-ball tourneys where I’m on my feet for longer than I’d like to be on a Saturday. I did try some double bell work, and may have overestimated my ability, or maybe it was bad math skills…. Maybe I’m just getting old. Who knows. One thing I did notice in my workout today was maybe snatch ladders with a 44lb bell isn’t the right thing to do. The 35lb bell may be the right tool for that job, until I can improve on my form. Especially when those ladders are at the end of what I think was a pretty nice workout.

Here it is


  • Jumprope, until I miss a beat
  • 10 squats
  • 10 pushups
  • 10 goodmornings
  • halo, 35lb bell, 5/5 each way x2


TGU’s w a 44lb bell 7 minutes, alternating sides

Swings with a 44lb bell 7 min :30/:30

C&P, 44lb bell, 5/5 x5 – I may have done 6 or 7 sets. Was watching Kick Buttowski and possibly lost count

Renegade Row, 44lb bell, 5/5 x5

Snatches, 44lb bell  2 ladders, 4 rungs