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.

March 1st, 2010: Mondays noon class and coaches WOD

Protocal: 40 seconds work 20 seconds rest per movement, 4 rounds

Movements:

  1. KB 2 handed swings
  2. 1/2 jacks or star jumps
  3. KB sumo hand to hand
  4. split jumps or lunge squats
  5. dead hang alternating KB cleans
  6. air squats deep and use good form sit back keep pressure off knees
  7. Long cycle KB jerks or push presses
  8. C crunches

I used 24 kg and Jen used 12 kg. good conditioning routine

Keep punching

Coach Dom Wink

February 28, 2010: Finisher

Good routine to do after your boxing workout

2 handed kettlebell swings and walkouts to a pushup

  1. 20 swings - 1 walkout
  2. 19 swings - 2 walkouts
  3. 18 swings - 3 walkouts
  4. 17 swings - 4 walkouts
  5. 16 swings - 5 walkouts
  6. 15 swings - 6 walkouts
  7. 14 swings - 7 walkouts
  8. 13 swings - 8 walkouts
  9. 12 swings - 9 walkouts
  10. 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 Wink

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:

  1. 2 handed KB swings
  2. 1 arm KB cleans (20sec left, 20sec right)
  3. Dips and pushups on KB bandles 20sec each movement.
  4. Air squats, sit back & go deep, I had butt touch medicine ball.
  5. 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 Surprised

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 Wink

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 DomTongue out

 

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 DomSmile

 

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 Tongue outWink

 

 

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 DomTongue out

 

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 Wink

 

 

 

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 Wink

 

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.

Wink

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.