UPCOMING EVENTS
Routines
I have been training myself and others for over 40 years and in this section, I will share my own daily workouts, journal style.
What Next?
As I stated at the start of the year, the importance of setting goals and challenges for yourself, well I just completed the 55 challenge and ended it with one of my tougher routines. It really tested my metal, and that this old guy still has alot of fight left. My next goal is to train for and enter my first Kettlebell (Girevoy Sport or GS) competition. As a coach I want to learn as much as I can, kettlebell training, (thanks to my good freind Bob Urtis, who first introduced this crazy cannonball with a handle to me 8 years ago), what better way to learn than to train as a competitor. Walk the walk. Jenifer Jacobs Alfieri will also be training with me, testing her numbers against the female competitors. So not only will I be training myself but I will also have the opportuinity to coach.
My plan is to approach this competition as I would prepare for a big boxing match. My training will be broken done into 3 phases. Phase 1, strength building and general physical conditioning which includes increased flexibility, (range of motion) and endurance. Phase 2, improve technique, skill building , sport specific condioning, and improve my work capacity. Phase 3 pre-competition preparation, make weight, test the numbers. (if I was boxing lots of sparring).
The following is a series of information I gathered from different sources on the subject of GS competition.
I want to share and maybe clarify a few things about training with Russian Kettlebells (RKB) here in USA. Russian kettlebells can be used in fitness training as well as in the more traditional sport of Girevoy or GS. (Girevoy Sport)
You need to understand the difference between GS training and just RKB training, and there is a MAJOR difference.
Let's talk first about GS. What is GS?
GS is a very specific type of kettlebell training/direction. This is the professional sport of kettlebells, which includes two types of competition: Classic (Jerk and Snatch) and the Long Cycle (clean and jerk)
During a GS competition the athlete competes in one of the above mentioned competitions. The goal is to complete the highest number of reps in 10 minutes WITH OUT setting the kettlebells down.
The main focus of GS is to compete. (The fitness side of it is just an added benefit) GS is a very difficult sport that requires many things to be competitive. Technique, Consistency, Guts and Patience, and extreme conditioning. Sounds simple right? (Trust me it is not easy.)
There are a few steps that you need to follow and also know how to follow:
a. Technique
b. Strength
c. Conditioning
d. Goal
e. Consistency
f. Focus
g. Knowing how to train to pick out right on time.
h. Small steps
The rules: (coming)
The Kettlebell snatch:
http://www.youtube.com/watch?v=5aBCI7hVDzI&feature=related
The Kettlebell Jerk
http://www.youtube.com/watch?v=OzJ0lydIhXM&feature=PlayList&p=7EE826B05D...
Long cycle Jerk 2 kettlebells
http://www.youtube.com/watch?v=3-R19V51n1g&feature=related
I will give a daily update of our training routines and progress. We have also been planning our diets to fuel our efforts, I will post any new reciepes under nutrition.
July 11th, drill day and video... today we work on more leg drive we incorporate the use of the plyo box see video:
http://www.youtube.com/watch?v=aR74g4nueQo
you can see how it increased our leg drive for both the snatch and swing.
Next we video'd another multiple view of our snatch lift, the bell seems to float up as denis suggest but we are losing some control at the top see, but once we get pace done it will help see video:this was 2nd take after a long set, coach hit wrong button sorry Jen:
http://www.youtube.com/watch?v=p31fchlt6OQ
next we video'd our jerk lift for the first time ver rough, need practice see video:
http://www.youtube.com/watch?v=Mk9BnDVcT5c
July 7th, 2010
Boxing workout rowing and punching 20 minutes...GS mil lift hold 2 bells in rack, jerk one bell other bell is achor. total 50 reps each side sets of 5 and 10, coach 16kg, jen 16 kg.
July 4th, 2010
Video #3 snatch lift Coach Dom and Jen...front, side left, back, side right and front
http://www.youtube.com/watch?v=p3ObF0Of_7g
July 3, 2010
July 2, 2010
Did snatch lift drills with light bell did 6 minutes 3 times 20 rpm, coach used 12kg jen used 8kg. Added strenght complex 15 minutes (5 cleans, 5 squats and 5 military press) as many as you can in both sides, coach 24kg, JA 12kg.
June 30, 2010
Boxing workout 3 rounds jump rope, JM, shadowbox 3 rounds and heavyback 2 hard rounds. work on jerk lift drill bump, work our swings, clean and push presse, use lite, medium and heavy loads.
June 29, 2010
More stretchinging and work snatch lift techique with lite bell..
June 28, 2010
Tech day review phase of second copetition lift Jerk, break it down practice drills, grip and rack position.
June 27, 2010
Rest day
June 26, 2010
Flexibility(increase range of motion day) and endurance day: 10 minutes Joint mobility no weight, 10 minute static work on TRX, 10 minute flow movement JM with light kettlebell. 10 minutes GPP burpee's, jumpin jacks, air squats, mt climbers, pushups and more burpee's. we went at 80%, learning how to manage fatigue.
June 25, 2010
Elevated 1 arm dead lifts 10 minutes 30 seconds I go Jen goes, 32kg coach jen 20kg, elevated jumping squats 12minutes 30 seconds I go Jen goes 24kg coach, Jen 16kg. better work out than Yesterday. 
June 24, 2010
Snatch lift prep work 1arm Dead Lifts 5 minutes, swings 5 minutes, snatch swing combos 120 sec.left and right, X 2. snatch lift 3 minutes each side: comment pace to fast really burn our grips, need to train at slower pace practice OH work more.
June 23, 2010
Boxing workout: jump rope 5-3m rounds, shadowbox 3-3m rounds, heavybag work 2 hard rounds..snatch drills 6 min swing alternate sides and height of bell with light kettlebell repeat twice. OH snatch hold drills.
June 22, 2010
Early morning 2000 meters C2 rower, afternoon strength workout: elevated one arm stiff leg deadlifts reach deep 5 minutes alternating hands 40w - 20r. coach 24kg Jen 16kg.Heavy snatch lifts 15 minutes 3l-3r 1st 5m coach 24 and 28kg Jen 16kg, 2nd 5m coach 32kg Jen 16kg, last 5m coach 32kg, Jen 20kg, finish 10L, 10R....TGU 7 minutes coach 32kg jen 16kg. very humid
June 21, 2010
Grip, stableizer muscles, OH drills phase 2. farmer walks, rank walks and OH carries. Work on proper hand position at the top.
June 20, 2010
Snatch lift test video day, phase one drill getting kb overhead....3 minutes each side with competition weight.see video
http://www.youtube.com/watch?v=i1FLzqQd08g
June 19, 2010
Flexibility(increase range of motion day) and endurance day: 10 minutes Joint mobility no weight, 10 minute static work on TRX, 10 minute flow movement JM with light kettlebell. Worked core hanging leg raises 5 sets of 10-15, planks with movement on USA body strength aparatus..
June 18, 2010
Strength day 2: warm up joint mobility, 15 minutes single leg deadlifts 3reps left 3 reps right repeat as many as you can rest when tired, coach 32kg JA 20kg, complex 15 minutes (5 cleans, 5 squats and 5 military press) as many as you can in both sides, coach 24kg, JA 12kg.
June 17, 2010
Today we concntrate on drills for phase one, one arm deadlifts 5 minutes, lazy swing 5 minutes, full swings 5 minutes and 3 minutes of swings at variable heights, being very aware of our hand position and when each of the primary muscle groups move the ths secondary muscle take over. Snatch lift test medium intensity 90 seconds each side total 3 minutes both Jen and I did 70 reps each total, did not feel bad. " The key to everything is patience. You get the chicken by hatching the egg, not by smashing it" 
June 16, 2010
Rest Day
June 15, 2010
Rest Day
June 14, 2010
Strength day: warmup and joint mobility 10 minutes, 15 minutes of heavy snatches, 3left 3right as many sets a you can, both of us looked strong, the form days are paying off, coach 28kg, 32kg JA 16kg, 20kg, 15 minutes couplet 10 lunges left and right, with 10 bent over rows left right... 32kg, JA 16kg...finisher 5 minutes of TGU's 24kg, JA 16kg bells felt very light...
June 13, 2010
Today we concntrated again on drills for phase one of the snatch lift, one arm deadlifts, lazy swing and full swings being very aware of our hand position... Each of the three drills we did timed sets of 5 minutes each movement using our competition weight. Next we worked on the snatch lift, doing timed sets 60, and 90 seconds each arm, concentrating on form, breathing and pace, also using our competition weight. We both did much better than our first time through, coach is understanding the GS technique better (thanks Denis).
June 12, 2010
Saturday Kettlebell Class, led class and work with them... Joint Mobility10 minutes, mini kb flow drill circuit 5 minutes. 5 minutes RTGU, 15 minutes kb complex clean, rack squat, strict press no legs, go heavy left side right side (slow grinding) 15 minulte complex medium load bell 3 swings left, 3 high pulls left, 3 snatches left repeat right do as many rounds as you can.. finish 10 minutes abs.
June 11, 2010
Got feedback from my GS coach after he looked at our Video's , as a result of his analysis we started to do some basic kettlebells drills to help improve our form for the snatch lift. Denis Kanygin our coach suggested that we break the lift into 3 phases. Phase one getting the bell to the overhead position, Phase 2 the overhead postion, phase 3 the bottom position. Today we concntrate on drills for phase one, one arm deadlifts, lazy swing and full swings being very aware of our hand position and when each of the primary muscle groups move the ths secondary muscle take over. Today was a learning day.
June 10, 2010
Strength day 2: warm up joint mobility, 15 minutes single leg deadlifts 3reps left 3 reps right repeat as many as you can rest when tired, coach 32kg JA 20kg, complex 15 minutes (5 cleans, 5 squats and 5 military press) as many as you can in both sides, coach 24kg, JA 12kg.
June 9, 2010
Boxing workout: jump rope 5-3m rounds, shadowbox 3-3m rounds, heavybag work 2 hard rounds..snatch drills 2 min eachside with light kettlebell repeat twice. easy day train smart.
June 8, 2010
Flexibility(increase range of motion day) and endurance day: 10 minutes Joint mobility no weight, 10 minute static work on TRX, 10 minute flow movement JM with light kettlebell. 10 minutes GPP burpee's, jumpin jacks, air squats, mt climbers, pushups and more burpee's. we went at 80%, learning how to manage fatigue.
Competition status all registered Coach: Mens Senior Biathlon weight class 73kg (160.5)
Jen: Woman Amatuer Biathlon (Snatch and Jerk combined numbers)
June 7, 2010
Strength Day: Heavy snatches 5l 5r for 15 minutes very explosive form rest 30-60 sec after set. coach used 32kg JA usded 16kg. 15 minutes of 1l,1r RTGU coach used 32kg, JA used 16 kg we got 20 each in. One arm swings 1 minute left 1 minute right repeat 3 times coach used 24kg JA used 16kg...Home work 60 and 90sec snatch work repeat 4 times eachside no rest coach used 16kg trying to perfect form have a ways to go.
June 6, 2010
Today we trained smart work flexibility, grip work and shot firsts vids of our techniques at the start of phase 1. The video's are of both of us performing the overhead snatch, we are using light bells till our techiques are perfected. Coach Dom 16kg and JA 12kg.
Coach Dom front view
http://www.youtube.com/watch?v=WgVFKyXzBCk
Coach Dom side view
http://www.youtube.com/watch?v=s5bORnBe6GA
Jen front view
http://www.youtube.com/watch?v=2yUnH4iAogI
Jen side view
http://www.youtube.com/watch?v=_flBc1lm57s
June 5, 2010
Strength day: single leg dead lift 1-3 ladder up each leg do as many ladder sets as can for 15 minutes. use a 32kg and 40kg, JA 20kg and 24kg.... couplet military press, LC 5 reps each side with goblet squats 5 reps doe as many as can n 15 minutes. use 32kg, JA 16kg and 18kg...finisher swing for 10 minutes left and right 20 sec work 10sec rest.... shoot vid of snatch.
June 4, 2010
Raw conditioning jump rope for 15 minutes, 10 minutes of joint mobility, 15 minutes of GPP (general physical preparation) burpee's, jumping jacks, air squats and rapidfire punching. Core work 5 sets of side plank Kettlebell rows 15 each side, 15 V-ups, 5 rollouts, 30 seconds of crybabies, 15 superman's.
June 3, 2010
Today was a day to work on increasing our range of motion, and core, 10 minutes of joint mobility no weights, 10 minutes of streching using the TRX, 10 minutes of flow movements with light kettlebells, technique work snatch 1minute left and 1minute right, Jerk 1minute left one minute right, and long cycle Jerk 1minute right 1minute left. used 16kg ja used 12kg. Core work 10 minutes.
June 2, 2010
15 minutes of heavy snatches 1,2,3 ladder left and right 1,2,3 ladder repeat as many and you can in 15 minutes, used 28kg and 32kg JA used 16kg,
RTGU (reverse turkish getups) 1L 1R do as many as you can in 15 minutes 32kg Ja used 16kg.
Swings 1 arm 20 work 10 rest for 10 minutes. 24kg, JA 16kg.
55 Challenge
I had a birthday and turned 55, so I wanted to develop a routine that would relate to this milestone in my life. So I developed 31 routines using desending ladder protacol 10 - 1 , if you do the math its 55 repititions. I will do one of these routines for each day of the month of May, over and above my normal workout. Some of the routines involve simple cals' or body weight exercises, others use kettlebells or sandbags. As the days progress the routines get a little more challenging and involve multile movements (complexes). My workout partner Jen Alfieri, joined me in this journey so we will have the perspective from the stronger sex. No short cuts full ladders from 10 to 1.
5/31/2010
The last of the 55 Challenge this is a Killer, tried to video it but coach is technically impared at times. This routine involved 6 movements on each side, you best not set the kettlebell down while doing a side.
Clean
Push press
Rack Squat
Staggered leg bent over row
Reverse lunge rack position
Thruster
Completed this in less than 27 minutes I used a 24kg JA used a 12kg. 
May 30, 2010
lateral jump burpees , do a burpee, jump over sandbag to right and burpee again jump back over sandbag to left ect. 9:45 nice pace need to save energy for the last one #31 the big one.
May 29, 2010
KB complex clean, military (no push press), deep squat from rack (grind pace) 24kg, JA used 12kg (good one felt strong - 18 minutes)
May 28, 2010
Double KB guard situps 2/16, JA 2/10 end of the day/week
May 27, 2010
Ball slam. walk out to pushups (3m and 45 sec)
May 26, 2010
KB swing to a catch (train hard but smart, back off day) 20kg, JA used a12kg ...hotter than a pistol today, looks like more than a 3 shirt day, did not pack enough going to be a great summer
May 25, 2010
Long cycle single jerk, 24kg JA used 12kg worked on form time under 6 minutes. Very hot day 3 shirts, after tough workout.
May 24,2010
Pull ups, most dead hang some kipping, Yesterdays TGU's did me in but got through ladder #24
May 23, 2010
Reverse Turkish get up (TGU) (24kg, 16kg, 20kg, 24kg, 28kg) JA 12kg time 23Minutes 44seconds
May 22, 2010
KB omlete swing, clean and snatch 16kg, JA 12kg.
May 21, 2010
Renegade rows with 20kg, JA 12kg
May 20, 2010
Double KB clean to a walkout pushup
May 19, 2010
Guard KB si
May 18, 2010
Overhead KB squats 16kg, JA 20lb
tups 16kg, JA 20lb
May 17, 2010
double Long cycle KB jerk (clean each time then jerk) used 20kg..need to work on form or get longer legs, @ 5'2" on a good day those competition are tough (tim
May 16, 2010
sandbag clean to a full zercher squat (clean every rep) (85lb sb 9m 6sec)
e 14m 20 sec) 
May 15, 2010
Ring dips (tough)
Prior to this ladder the work out we did today which came from my good freind Jason C. Brown
this is a KB and body weight routine 3 rounds
snatches 15r/15l
swings 15r/15l
long cycle clean and jerk 15r/15l
hindu pushups 15
our load, coach 16kg time 11m 44 seconds, JA 12kg time 12m 40 seconds
May 14, 2010
KB Burpees 3m 45sec
May 13, 2010
Double KB Cleans 20 kg JA 12 kg ( 6m 20sec)
May 12, 2010
Hang from pull-up bar knee's to elbows
May 11, 2010
Single arm KB thrusters 24kg, JA used 16kg (4m 45 sec)
May 10, 2010
KB jerk 24kg JA used 16kg.
May 9, 2010
Heavy KB Swings 40 kg, JA used 24kg
May 8, 2010
Kettlebell snatches 10 right, 9 left, 8 right ect. 5M 15 seconds with a 28 kg, JA used 16kg
May 7, 2010
Deck squats - redo forgot to time it
May 6, 2010
Burpees - 4M 35 seconds
May 5, 2010
Bodyweight rows on rings - re-do for got to time
May 4, 2010
Walkouts - 95 seconds
May 3, 2010
Squat thrusts or burps - 80 seconds
May 2, 2010
Air Squats - 74 seconds
May 1, 2010
Push-ups - 65 seconds
March 26, 2010 Congratulations
Great job Steve Lucia reaching his goal of getting through the full 40 minutes of the kettlebell Vo2 max snatch test. Steve did 80 rounds of 7 kettlebell snatches every 15 seconds, thats over 560 snatches. Coaches geting closer to his goal of coaching 10 people to meet the Vo2max snatch test. 4 down 6 to go.
March 24, 2010: New equipment
Very excited about the addition of 4 new TRX suspension systems that we will be incorporating into our conditioning class. For those who are not familiar with TRX its a 'Suspension Trainer', a new system for physical training that builds strength, balance, flexibility and core stability with hundreds of functional exercises using your own bodyweight.
http://www.youtube.com/watch?v=BBicmibyD1I
March 14, 2010: Congratulations
Great job Chris thran meeting his goal of getting through the full 40 minutes of the kettlebell Vo2 max snatch test thats over 600 snatches.
Coaches goal coach 10 people to get through the Vo2 max test so far Jen and Chris, Steve Lucia is making great progress.
March 13, 2010: Kettlebells VS. Bodweight...core and more.
(medium skill, advanced conditioning)
complete each couplet before moving to next, at each couplet 15w/15r-15w/15r for 10 minutes
the up down factor :/
- kb double cleans
- dive bombers or hindu pushups
- double front squats
- wipers
- double presses/push press/seasaw
- standing knees to elbows
March 11, 2010: Push pull strength
Start with 5 windmills each side and 3 reverse turkish get ups each side
- Heavy press 5l/5r
- pullups 5
- pushups on rings 5
- bodyweight rows 5
- renegade rows 5l/5r
- pushpresses 5l/5r
repeat 5 or 6 rounds
Keep punching
Coach Dom
March 1st, 2010: Mondays noon class and coaches WOD
Protocal: 40 seconds work 20 seconds rest per movement, 4 rounds
Movements:
- KB 2 handed swings
- 1/2 jacks or star jumps
- KB sumo hand to hand
- split jumps or lunge squats
- dead hang alternating KB cleans
- air squats deep and use good form sit back keep pressure off knees
- Long cycle KB jerks or push presses
- C crunches
I used 24 kg and Jen used 12 kg. good conditioning routine
Keep punching
Coach Dom
February 28, 2010: Finisher
Good routine to do after your boxing workout
2 handed kettlebell swings and walkouts to a pushup
- 20 swings - 1 walkout
- 19 swings - 2 walkouts
- 18 swings - 3 walkouts
- 17 swings - 4 walkouts
- 16 swings - 5 walkouts
- 15 swings - 6 walkouts
- 14 swings - 7 walkouts
- 13 swings - 8 walkouts
- 12 swings - 9 walkouts
- 11 swings - 10 walkouts
use a medium to heavy kettlebell, if you need more continue the ladder till you hit 1 swing and 20 walkouts.
Coach Dom
February 18, 2010: Back into it
Start with Reverse Turkish get-ups
Ladder up 1L,1R - 2L, 2R - 3L,3R
Ladder down 3L,3R - 2L,2R- 1L,1R
Protocal 40seconds of work 20seconds rest
Movements:
- 2 handed KB swings
- 1 arm KB cleans (20sec left, 20sec right)
- Dips and pushups on KB bandles 20sec each movement.
- Air squats, sit back & go deep, I had butt touch medicine ball.
- C-crunches, full extension arms and legs
repeat 4 times take 1 minute rest between rounds
Coach Dom doesn't ask for much, please do me this one favor, stop what your doing and give your Mom a call and tell her you love her.
Keep Punching
Coach Dom
February 11, 2010: setting goals
My 3rd goal around fitness is to compile some respectable numbers in the Secrect Service Snatch test. The test is to do as many full one arm kettle bell snatches in 10 minutes. Men must use a 24 kg bell while woman are tested with a 12 kg bell a good number is to break 200 reps, a great number is 225 a fatastic number is 240. Rules you can change hands as many times as you want and also put the bell down, but you have only 10 minutes.
Today Jen and I set our basline so we can see were we are and set realistic goal numbers. Then we can prepare our plan of attack.
We planned to do 8 reps every 20 seconds while taking 10 second rest. Total number planned 160 conservative but kill ourselves out of the blocks.
Here is our actual numbers we averaged 9-11 reps per round so our number ended up being 190 plus for me and 200 plus for Jen. The Vo2 max snatch test we did in January really help us out. Our goal for the SSST is to go after great numbers 225 plus. Stay tuned.
Keep Snatching
Coach Dom
February 8, 2010: Looks easy on paper
This routine I put together for my Monday noon KB class, I did this routine myself at 7:00 am with my WO partner to test it out I used a moderate weight of 24 kg and Jen used a 16 kg. The protocal we followed was 30 seconds of work and 30 seconds of rest for six rounds. My feeling on this routine, with the 30 seconds of rest between movements it will give you ample recovery to go after each movement harder and with better technique.
The movements:
- 2 handed KB swings
- Deep knee bends weight back on your heels below parallel
- 1 arm bent over rows 15 sec left/ 15 sec right
- pushups or walkouts
- kb 1arm snatches or swings or High pulls 15 sec lect/15 sec right
Challenge yourself by increasing your load or your pace use the 30 second rest for recovery so your form is perfect.
Keep punching and swinging
Coach Dom
February 3, 2010: The Year of Tabata
This is a boxing gym so get ready to punch.
Heavy Bag 1-2 rapid fire X 20 seconds
Rest X 10 seconds
Jumping Jack Roc Boxing style X 20 seconds
Repeat 4 times for total time 4 minutes
Heavy Bag 5-6 upercuts use uper cut bag X 20 seconds
Rest X 10 seconds
Deep Knee bends X 20 seconds
Repeat 4 times for 4 minutes
Heavy Bag 1-2 rapid fire X 20 seconds
Rest X 10 seconds
Burps or updowns X 20 seconds
Repeat 4 times for 4 minutes
KB darcy swings x 20 seconds
Rest X10 seconds
Punch as fast as you can in mirror X 20 seconds
Repeat 4 times for 4 minutes
KB figure to a hold X 20 seconds
uppercuts as fast as you can X 20
Repeat 4 times for 4 minutes
keep punching
Coach Dom
January 31, 2010 : Pure Conditioning
Sunday morning alot goin on, not a lot of time but wanted a good workout, actual workout time 20-25 minutes, this workout is a modified version of the Agatsu Chrissy.
4 min fast pace jump rope
40 burpees
40 KB 2 handed swings
3 min fast pace jump rope
30 burpees
30 KB 2 handed swings
2 min fast pace jump rope
20 burpees
20 KB 2 handed swings
1 min fast pace jump rope
10 burpees
10 KB 2 handed swings
Coach has his sites set on reaching a couple of other goals for 2010
its going to be a Great year
keep punching
Coach Dom
January 25, 2010: Vo2 Max Kettebell Snatch Test update
This morning 6:00 am Jen and I continued our journey to train to complete our goal to complete the Vo2 Max Snatch test, well at 6:40 we stopped our training and guess what, that goal is history, 2 weeks early. 2 of my 5 goals met for 2010. 1st goal completing 80 rounds of snatches 7,8,9 per round about 630 - 640 snatches in 40 minutes. The second goal made and the more important goal is to coach one my students to became the 1st at Roc Boxing member to complete the Vo2 Max test, Jen GREAT job. What a great morning and what a workout.
Keep Punching
Coach Dom
January 21, 2010 Vo2max Kettlebell Snatch test workout
check link to see what Vo2Max is http://www.gymcondition.com/blog/?p=52
one of my goals for 2010 around fitness is to complete the Vo2 max snatch test as outlined by Kenneth Jay in his book Viking Warrior Conditioning. The workout protocol consit of 15:15 work rest ratio alternating between your left and right arm performing a strict form kettlebell snatch. The rep range that my workout partner Jen Alfieri and I used was 8 per 15 seconds. We did 50 rounds or 25 minutes of snatches, total snatches done 400. To complete the test we will have to keep this pace for a total of 80 rounds, 40 minutes = about 640 snatches. The KB's used: Jen 12kg, Coach a 16kg. Hopefully we will complete this test by the beginning of February.
Keep Punching
Coach Dom
January 20, 2010
Back to basic boxer training
Skip rope for 3-5 three minute rounds do at least 10 push-up on the rest
shadowbox 3 rounds
heavybag 3 rounds, punch out on the 30 second bell
finish with your cals
10-15 burpees
30 jumping jacks
30 mt climbers
25 deep knee bends
10 walkoutsto a push up
repeat 2 to 3 times
keep punching
Coach Dom
January 16, 2010
The "Pizza Burner" thanks for the name Katia
Whats needed: Skill: basic Kettlebell, conditioning: intermidiate to advanced
Each of the movements start on the minute, time for each round is eight minutes, do 2 to 3 rounds or do the same number of rounds equal to the number of slices of pizza you ate the night before.
8th min. one arm swing left 16 and 16 jumping jacks or 8 burpee's
7th min. one arm swing right 16 and 16 jumping jacks or 8 burpee's
6th min. one arm push presses left 16 and 16 jumping jacks or 8 burpee's
5th min. one arm push presses right 16 and 16 jumping jacks or 8 burpee's
4th min. snatches or high pulls 8 left 8 right and 16 jumping jacks
3rd min. two arm swings 20 and 8 burpee's
2nd min. bent over rows on one leg 10 left 10 right and 16 jumping jacks
1st min. squats front 16 and 8 burpee's
Try to alternate everyother minute between burpees and jumping jacks. This was my workout Saturday, at the end of a long tiering day. My load was a 24 kg kettlebell I did 2 rounds 3 sets of jumping jacks and 5 burpee sets per round. I was going for a third round but a voice went off in my head and said (something I say to all my students) train hard but smart.
keep punching
Coach Dom
January, 14, 2010 year of the Tabata (www.tabataprotocal.com/)
Today I did a noon workout with Jen Alfieri. The workout was very basic kettlebell movements, the weight used was med to heavy, the protocal was 10 reps for each of the movements with no more than a 30 second rest between movements. repeat each round or circuit 3 times.
size bells Jen: 16kg and 24kg. Coach 24kg, 32kg and 40kg
2 handed swings
1 arm swing left
1 arm swing right
snatch left
snatch right
clean left
clean right
push press left
push press right
front squat
jump squat
We both broke a good sweat and got a pretty good rush with the heavier load.
NEW YEAR KICKER:
Jump rope (3 rounds)
Complete each of the following exercises for 30 seconds. When you complete all 5 exercises, rest for 1 minute (preferably an active rest) and repeat 3 times:
- Jumping Jacks
- Burpees
- Body Squats
- Push ups
- Mountain Climbers
For a finisher: For those with access to kettlebells: 250 swings in under 10 minutes. For those without: Any cardio for 10 minutes whether on treadmill, erg or bike.