Anton Anasenko kills it in Long cycle

I have been following Anton on youtube and he is one of the great lifters of this era in Girevoy Sport. Here he is doing Long Cycle 2x32kg. Awesome technique!

Last Training of 2011...Happy New Year!!! Welcome 2012

Christmas Eve workout-  12/24/11
Warm-up- 1/2 mile jog
Workout- Squat and Press 2x30lbs 10 reps, One Arm Row 50lbs 10/10 reps, Squat Thrust 10reps, 3 sets
2 mile Run- 19mins

Post Christmas workout- 12/26/11
Warm-up: 10 min jog, Foam roll, Stretch band for shoulders
Training: Kettlebell Jerk- 16kg- 10/10 reps, 2x16kg 10 reps, 20kg- 10/10 reps, 2x20kg- 10 reps, 24kg 10/10 reps,
2x24kg test set- 5mins 32reps....poor!!! (no belt)
Kettlebell Snatch- 16kg 15/15 reps, 20kg 12/12 reps,
24kg test set- 3mins right/ 2mins left- 42/28...wow left side is down.
I hate stopping early but a client came in. Well its a start!
Evening run- 2.32 miles 20 min 55sec.

12/27/11- Kettlebell Jerk: focus was on a quick lockout
Warm-up: 16kg juggling 3 mins, Foam roll lats and quads, Shoulders- stretch band exercises, OAJ 16kg 15,15 reps
Work sets: 2x16kg 3mins 10rpm, 2x20kg 5mins 8rpm, 2x24kg 3mins 7rpm (2 min rest between sets)
OAJ- 32kg 12/12
Squat/ Squat Jump- 135lbs 10 reps/ 50 reps; 3 sets

12/28/11- Kettlebell Snatch: focus overall technique
Warm-up: Jump rope 5mins, Shoulder band exercises
Work sets: 16kg 1:30min/ 1:30min 16rpm, 20kg 2:30min/ 2:30min 16rpm, 24kg (Black Snatch) 2min/ 2min 8rpm
Wow!! My forearms never felt so beat up after the black snatch set. My grip was shot.
Pull-ups 2x10 reps, Deadlift 135lbs 12 reps, 185lbs 8 reps, 10 reps, Rowing 2000m 8min 13sec

12/29/11- Day off

12/30/11- Kettlebell Jerk: Focus Overhead stabilization
Warm-up: 5min jog, Shoulder band exercises, Rumble roller foam roll!!
Work sets: 2x16kg 15 reps, 2x20kg 15 reps, 3sets 2x24kg 3min 7rpm/ 3min rest
OAJ- 32kg 12/12 reps, Gloved Snatch 16kg 2min/ 2min 20rpm, Swing 32kg 30/30 reps

Trying to be consistent as possible by setting new goals each week and test times. My first competition for 2012 will be in March held by Crossfit Long Island City. It will be an IKFF/IKSFA event.

Last post probably for 2011...Merry Christmas and Happy New Year 2012 here it comes!!

So I have been away for a while or I should say pretty busy. I recently turned 30 on December 8th and share the day with friends and family. I had a great time. I received a great pair of lifting shoes that I wanted for a while. The Adidas Adistar Weight lifting shoes and they are comfortable. I was able to get them for a discounted price from Dynamic . I have been lifting on and off for the month of December. I have an idea of how I will plan my training weeks to come and which upcoming competitions I will compete in. I have shifted back to biathlon because for me that is where I was most comfortable. By all means KB sport isn't comfortable but I like that event. I made the switch in November and have stuck to it. Right now its good because I can split Jerk and Snatch workouts either both in one day or separate days. I will post later on how i will plan my year for training and competition. I want to actually get to a couple big events in 2012 and make CMS rank maybe even get in a couple competitions with the 32s. Who knows!! But 2012 has been a really good year despite the loss of my father and uncle :( . I will be competing with them in my memories. I don't know if I have everything going for me or against me but I'm sure going to kick some ass.  Happy Holidays everyone and have a Happy and Safe New Year!! Wish you all the best in 2012!

P.S. If you are looking for some great training clothes or are a certified trainer. Check out Jaco Clothing . You can join there instructor network and receive great discounts. Check them out great clothing for training and MMA!

Holiday and recent taining- 11/28/11

Back to work....I mean training. I hope everyone had a great Thanksgiving and spent time with family, friends and loved one. I did miss seeing my father at home. It wasn't the same but I know he is with us all the time. Enjoy the ones who are in your life because you never know when that time will come. So over the holiday I did a couple workouts but nothing crazy. I got in a couple runs. The morning of Thanksgiving I ran 4 miles and the day after I ran 3 miles. I like to keep it short and sweet especially around the holidays because of all the traveling and eating going on. Although I didn't fill my face with food. I kept in under control because I would like to lose some weight by my 30th birthday which is soon. My goal is to get around 155lbs. I use to be 152lbs when I boxed in college. Today's workout was focused on the Kettlebell Snatch. So it went like this:
Workout:
Warm-up- 1 mile run- Nike Plus Run
Black Snatch (swing then snatch each rep) 20kg 3min/3min 12rpm (used by Anton Anasenko) 
Snatch 20kg 3min/ 3min 15rpm working on technique
Deadlift 5sets 10reps 135, 10reps 185, 6reps 225, 2x5reps 245lbs
Good Morning 4 sets 12 reps 70lbs
Stretching Hamstring and Glutes

Tomorrow Kettlebell Jerk workout.
P.S. right now in my training, I get to try different techniques on the lifts. I know what works but there is also better out there. When competition comes around I will know what to do and with coaching I will improve.

Gregor Sobocan Black Snatch

Snatch sets from WKC Championships.....Team Lockout

I posted a while ago all the jerk sets from CDuff, Will and Scott. I want to post their snatch sets as well. Coach Duffey is very strict about getting a lockout and fixation at the top in the snatch let alone any lift. If you do it you have to do it right. As you can see in the videos the technique is very good. Enjoy

Scott Tighe MS


Will Metcalf CMS

Training 11/22 Body weight session

I had to rush to get one in today. Clients weren't to cooperating with my schedule so I did what I need to. Today I wanted to get in some gymnastic body weight exercises.

Training- Shoulder band warm up,
Workout- Ring Pull-ups- 3 x 10,9,10, Ring support- 3 x 30sec, Ring Push-up 3 x 12, Ring rows- 3 x 15, Burpee to Box jump 3 x 10, Leg raise (weighted)- 4 x 12

No real cardio today. Lets see what tomorrow brings.

Valery Fedorenko workout 141- Ivan Desinov

This is a crazy workout that shows a huge amount of power. Ivan Desinov one minute sprint with 2x40kg(88lbs) Insane!!!! Enjoy!!

Training 11/21

Felt pretty good today. Didn't have much time but all around a good workout. Tomorrow I focus on GPP. Today was a beginner interval set with a run to finish.
Warm-up- band workout for the shoulders and some traveling lunges (forward and lateral) for the legs.
Work sets- Jerk 10 x 1min/1min rest 2x24 10,10,10,12,12,12,12,12,12,12 -114 reps
2 mile run- Nike Plus Run

Looking forward to tomorrow workout. Thanksgiving is getting closer!!!

Today's run and plan for the week

It's been 5 days since I trained and I have a sucky reason for it. Besides being lazy and having longs days training clients, I also had a wedding to go to. Thanksgiving is around the corner, t-minus 4days, and I plan to get in at least 3-4 days or running this week. At least 2-4 miles a day. Today starts the week so I did a 5k around the loop at my apartment complex.
Nike Plus Run- avg 8:59min/mile
Bike- stationary 15 mins

I hope everyone is getting ready for the holiday season. Make a goal!! Keep on training!!!

Plan for the week- run 3-4 days minimum 2-4 miles, Kettlebell sport, bodyweight training, weight training, and some yoga. Lets see what happens!!! 

Training 11/15

Today was a pretty good day but I didn't get everything I wanted to. I didn't workout Monday because of personal stuff but I got a good workout for what it was today. Sunday I did some Vinyasa yoga that focus on back flexibility. Today was a run- 20 minutes 2.37 miles. I moved pretty good. Then some pull-ups and leg raises.
Run 20 minutes- 2.37 miles 8:30 pace Nike Plus Run
Pull-ups 3 x 10 reps
Leg raise 3 x 10 reps

Tomorrow a full workout hopefully.

Week's end update

Today I finish the week with a day off!! It is much needed, although I could have gotten in a workout my body wanted to rest. Rest is very important so I take the time when I get it. I will start the following week with some good runs outside. I picked up some gear for my outside runs. It is getting pretty cold in the mornings so I have  to keep a bit warm. This past week's training looked like this.
Tuesday- day off :)

Wednesday- 1 mile warm-up, Work set: Kettlebell Snatch 16kg 2mins/2mins 20rpm, 20kg 2mins/2mins 16rpm, (black Snatch) 24kg 2mins/2mins 8-9rpm. Swings- 36kg 30/30, 20/20 Freaking heavy! Interval running- 10 minutes 30 second sprint/ 30 second walk 7x.

Thursday- 1 mile warm-up Work set: Kettlebell Jerk 2x24kg 3mins 10rpm, rest 2mins, 2x24kg 2 mins 10rpm, rest 2mins, 2x28kg 2mins 6rpm, rest 2mins, 2x28kg 2 mins 6rpm. OAJ 32kg 15/15, 15/15

Friday- OALC 24kg 12mins, switch every minute, 10rpm. OAJ 28kg 4mins, switch every minute, 10rpm. HR monitor came off and messed me up.

Rest today. Planning out next week. I found a new site that can help me out. Also if you haven't seen it Damien Walters (crazt stuntman/gymnasts/freerunner) made a new show reel. Its insane


Enjoy!!

Training 11/07

Today was a small test set day. I tested to see where my biathlon is with the 24s. I know I have plenty of work to do but this is a good start back up. I did Kettlebell jerk for 5 mins at max rep and Kettlebell snatch for 3 mins a side at a controlled pace. I didn't want to hinder my training and not be able to snatch so I didn't push it. Training looked like this:
1 mile run- 8:59min Nike Plus Run
Kettlebell Jerk- warm-up OAJ 16kg 12/12 reps, 20kg 10/10 reps, 2x20kg 15 reps
Work set 2x24kg 5 mins (8,8,8,8,10) 42 reps


Kettlebell Snatch- warm-up 16kg- 15/15 reps, 20kg 15/15 reps
Work set 24kg 12,12,12/ 12,12,16 reps


So what I got out of these sets was 1. I need to do some heavy jerks 1 arm and 2 arm, 2. More heavy swing and snatch endurance workouts, 3. Right shoulder needs better alignment and left forearms needs strength.
Good amount of work but I have plenty of time.
Cool down 2 mile run Nike Plus Run

Good workout today, during Kettlebell sets max HR 167bpm, avg HR 126bpm, 639 cals. During my cool down run, max HR 168bpm, avg HR 155bpm, 300 cals. Burned almost 1000 calories.

Run and Active rest

I ran this morning in the cold air to try something out. I was reading The 4-Hour Body by Timothy Ferriss and came across a section where he talks about the use of temperature to lose weight. Cold temperature can be used to make the body burn fat. I will get more into this later.
So I ran outside this morning with the temperature at 36 degrees. I only did 2 miles being that I trained for the past 4 days and needed some rest. I started out at a normal pace 9min/mile and then sped up to an 8:38min/mile. I noticed my heart rate rising. I reached a max of 174bpm and averaged 153bpm. I was done with the 2 miles in 18 minutes. What was interesting was that I burned 271 calories in just 20 minutes. The cold actually helped me burn more calories than I usually would if I ran on a treadmill.
Nike Plus Run 11/6/11
4-Hour Body

Also started taking cold showers. Day 1

11/5/11 Run

Today I stayed in and ran 5 miles on the treadmill. I tried to get an average pace of 9 minutes/mile. Total time 45:38. I got pretty close. I burned 729 calories and had a Max HR of 176bpm and average of 145bpm.

Nike Plus Run

Coach Duffey and Scott Tighe MS, Will Metcalf CMS at the WKC World Championships

Jerk Sets

Scott Tighe


Will Metcalf


Coach Duffey

Training past week 10/31- 11/4

Here is my training log for the week. It was a pretty good week because I got to do some work with the 28s and a few good runs in as well.

10/31- 4 mile run 44.40 mins, Max HR 174, 572 cal

11/1- Happy Birthday Mom!! Warm-up: 1 mile run, Shoulder band exercises. Work sets: Jerks
2x20kg 3mins 10rpm, 2x28kg 3mins 6rpm, 2x24kg 3mins 8rpm, 2x20kg 3mins 10rpm
Assistance exercise:
OAJ 28kg 2x15/15
Max HR 159, 578 cal
Workout 2- 2 mile uphill walk with weighted vest 31:33 mins, Max HR 156, 346 cal

11/2- rest. long day of work

11/3- Warm-up 1 mile run, Shoulder band exercises, foam roll. Work sets- Jerks 2x20kg 20reps, 2x24kg 4mins 8rpm, 5 min rest, 2x24kg 4mins 8rpm
Snatch 20kg 2min/2min 16rpm, 24kg 2min/2min 14rpm
Assistance exercise Squat/Jump squat 115lbs 5reps/50reps 3 sets
Cool down 1.5 mile jog
Max HR 159, 720 cal

11/4- Warm-up: 1 mile run, Shoulder band exercises, foam roll. Work sets: Jerks 2x20kg 20reps, 2x24kg 2mins 10rpm, 2x24kg 2mins 10rpm, 2x28kg 2mins 6rpm, 2x28kg 2mins 7rpm
Assistance exercises- Swings 20kg 30/30reps, 24kg 30/30reps, 28kg 30reps
Cool down 5 min Jump rope and foam roll
Max HR 164, 513 cal

Tomorrow I have a long run and maybe some GPP.
A lot of things to come!

Beginning the new year cycle!!

So much has happened since I stopped blogging for the past year. The biggest thing that occurred was the lost of my dad this past summer. He lost his life to dementia. He just turned 59. Also I lose my uncle (dad's brother) to the same illness. Dad, Tio Gil, Tio Ray, and Tio Joey you are forever with me!!

Before all this happened this year I move to the metro area NY/NJ and began working at 24 hour fitness Midtown. The change in location affected everything. How I train and can train. I now work more hours, schedule is all over the place. Training has been very inconsistent. I have only competed twice this year. Not good at all. I switched from biathlon to long cycle due to my schedule. One lift is easier to focus on when you are tired and don't have much time. My best with 2x24 long cycle is 43 reps 8:30mins. I continued for a bit then lost interest when I missed the last two big meets IUKL and WKC worlds. Really huge meets that would have been a great experience being that there were so many great lifters at both events.

So I have rededicated myself to this sport. I missed two team members reach CMS and MS! I have a goal to reach CMS in Biathlon sometime next year. Since I missed the WKC World Championships I have been diligently running and focusing on jerk and snatch. I am still coached by C-Duff. He has helped me the most through thick and think. I will be starting up with him soon again and planning out the year to come and which competitions to enter. Chicago will not be missed in 2012. I will post this week's workouts later today or tomorrow. Testing videos will be starting again as well. On my YouTube page are all my test and training videos when I trained in longcycle.