May 23rd
Olympic lifting workshop at the “Underground Gym” Nepture city, NJ.
The Underground Gym is own and Operated by Greg Mihovish, http://undergroundgym.com/ /headcoach.who mainly specializes in combat sports, but has used kettlebells and Olympic barbell lifting, to enhance the ability of the student of the arts to become more productive and above all, more “bullet proof” to injury. Greg instructed a work shop on basic Olympic lifting for those who want to expand one’s knowledge on of not often used exercises in most fitness gyms.
For a number of years, I have wanted to learn to properly to perform Olympic lifts but, never found some one who could work with me, knowing I was just using the Olympic lifts as a adjunct to my other exercise and not a track to becoming a Olympic lifting convert.
Greg covered all aspects of Olympic lifting from warm-ups, joint mobility, lifting technique on each of the three majors lifts, and the technique progress to perform all the three standard. Now I do use kettlebells in the standard lifts, but they are not as precise as barbell OLy lifts are. Olympic lift also require more joint mobility which is the main reason I have avoided in the past.
Well anyone who wants a quick into in to the tough world of barbell lifting , Greg can get you started in a professional way. Notice I said get you started, as just a few lesions will only be the beginning as with kettlebells, it is a life long progression of proficiency.
Well based on the program Greg has laid out, I have plenty to keep me busy for a long time, which will help me in my kettlebell lifting as well as improving my joint range of motion from not addressing this long ago as I trained. (note age is a very minor factor and never an excuse)
May 22 rest On duty at West Point for the presidential visit.
May 21st.
warm-up: bands and dumbbell shoulder rehab motion for shoulders. 10-15 sets of articulations’
AKC kettlebell “strength protocol” session;
6 min@1min switch 24kg “cleans” for 20 reps or more
6 min@1min switch 24kg “long cycle press” for 10 reps or more
6 min@1min switch 24kg “haft snatch” for 18 reps or more
6 min@1min switch 24kg “jerk” for 20 reps or more
6 min@1min switch 24kg “Push press” for 20 reps or more
5 min rest between sets
Great session: next session a 24 and 28kg
12 mile bike time trial on rail trail. Lot of leg pain from high pace.
My personal training is based on several basic routines for an age appropriate senior, who wants to have quality of life and the optimal physiology to match. All that being said, I am not ready for playing a fast game of shuffleboard in Palm Beach in a gated community, which is the AARP promotes. The AARP who I is the enemy in my mind when it comes to promoting a more aggressive form of fitness , instead of this lazy ass shit of petite weights, and lots of debilitating cardio have guided seniors to their early demise and shit quality of life. Besides they are in the business of health care insurance when you fall apart from not maintaining your strength.
Kettlebells I believe are ideal for 50+ seniors for maintaining health and strength, as long as they keep trying to lift more as a progression to stimulate growth hormone and muscle density which is diminishing as we age. I have been to power lifting meets and seen many men and women squatting, pressing, and dead lifting that most 20 something could not do on their best day. Yes they have aches and pains like all seniors as we age, but they are not ready to submit to a less than an active life.
If a 50 something start a exercise program, with body weight exercise, kettlbells, Olympic lifting, sprinting using running, rowing or cycling, and you should be able to maintain a large majority of ones strength, range of motion, and genral internal health.
May 20th.
Warm-up: jump rope for DU ,enhanced shoulder rehab series of 15 steps as my shoulder need the most protection on warm-up.
10,9,8,7,6,5,4,3,2,1, reps for time.
Floor press 2-24kg
Kettlebell snatch 24kg.
Cool down of dips and pull-ups body wt.
Ab roller.
May 19th.
Warmup: Indian clubs, jump rope, Turkish getup{I really suck at this life}
1st WOD,
7 sets, 7reps,
Clapping pushups
32kg KB on each hand.
100 wall balls as a 2nd WOD not timed
3rd WOD
10,9,8,7,6,5,4,3,2,1 reps
KB cleans on each hand,
Box jump: 14” (leg issue)
May 18th. Rest day.
May 17th.
Warmup: joint mobility, bands,Indian clubs,
Trap bar deadlift: 145-325lbs for 10 sets
Pull-ups singles with top hold
Dips, with top hold.
Kettlebell press 32kg with top hold.
Second session:
15 mile bike ride on rail trail for recovery.
May 16th.
Track running session
400 meter run
10 32kg KB swings one arm each
20 pushups
30 squats
8 sets not timed.
May 15th.
Warm up:
Shot, Indian clubs
“Grappler”
15,12,9, reps for time.
24kg KB cleans
Dips
Pull-ups
Second WOD
10,9,8,7,6,5,4,3,2,1 reps
32kg KB one arm swing
Box jumps
Monday, May 24, 2010
Friday, May 14, 2010
Kettlebells and wall balls......what was I thinking!
May 14th.
Warm up: SHOT, Indian clubs
“Karen” 150 wall balls. 20# ball, 6:58. Gassed after 75 reps the rest become real uncomfortable.
Pull-ups: 40 reps or more
Kettlebell long cycle: 2-16kg. for speed
Kettlebell long cycle press: 6 min set
Kettlebell cleans: 6 min set
As you may know by now if you have no life and follow my blog, that I am not a kettlebell Nazi as if is the only sport or tool in the fitness tool box. Today’s training was a combo of crossfit method of using a slam ball instead of a kettlebell as I have done most of the time when Wall balls for the session. However when you do a 50 or more kettlebell wall balls, they become a toe crushing affair. Regardless of what you use, if you only have 10 min to train, walls balls will gas the best of them.
May 13th.
Rest day:
2 hour trail run. Cool morning where it rained the night before so footing was not as easy. WTF, its trail running! You have to take the ground foot by foot, as it all an adventure.
There is a section of my favorite trail that has a rock section that is called the “Lemon squishier” . As you get to the top of one of the many hills(some would say mountains) you have two options; one is a long around about or you can slide your whole body between 50 foot sections of rock to the top. There is not much room, but the average fit man or woman(unless there is a DD issue) can traverse and slide your way to the top in a few minutes. However, if you are obese, which leaves out 30% of the US population, you can take the much longer trip around this great speed bump.
May 12th.
Warm-up:
Indian clubs, stretch bands, box jumps, jump rope
Barbell front squat:
DB floor press
Pull-ups
Kettlebell push jerk for speed.
May 11th.
Warm up: Indian clubs, SHOT,stretch bands, jump rope.
Kettlebell snatch
20x2 min sets 16,20,24kg.
4 sets of 2 min 28kg swings
Second session:
4000 meter rowing
10 min on heavy bag.
Pullups
May 10th.
Warm-up with Indian clubs and stretch bands.
Trap bar deadlift: 145 to 325 sets of 5
Kettlebell push jerk: 16kg to 36kg.
Pull-ups 15lb Xvest
Warm up: SHOT, Indian clubs
“Karen” 150 wall balls. 20# ball, 6:58. Gassed after 75 reps the rest become real uncomfortable.
Pull-ups: 40 reps or more
Kettlebell long cycle: 2-16kg. for speed
Kettlebell long cycle press: 6 min set
Kettlebell cleans: 6 min set
As you may know by now if you have no life and follow my blog, that I am not a kettlebell Nazi as if is the only sport or tool in the fitness tool box. Today’s training was a combo of crossfit method of using a slam ball instead of a kettlebell as I have done most of the time when Wall balls for the session. However when you do a 50 or more kettlebell wall balls, they become a toe crushing affair. Regardless of what you use, if you only have 10 min to train, walls balls will gas the best of them.
May 13th.
Rest day:
2 hour trail run. Cool morning where it rained the night before so footing was not as easy. WTF, its trail running! You have to take the ground foot by foot, as it all an adventure.
There is a section of my favorite trail that has a rock section that is called the “Lemon squishier” . As you get to the top of one of the many hills(some would say mountains) you have two options; one is a long around about or you can slide your whole body between 50 foot sections of rock to the top. There is not much room, but the average fit man or woman(unless there is a DD issue) can traverse and slide your way to the top in a few minutes. However, if you are obese, which leaves out 30% of the US population, you can take the much longer trip around this great speed bump.
May 12th.
Warm-up:
Indian clubs, stretch bands, box jumps, jump rope
Barbell front squat:
DB floor press
Pull-ups
Kettlebell push jerk for speed.
May 11th.
Warm up: Indian clubs, SHOT,stretch bands, jump rope.
Kettlebell snatch
20x2 min sets 16,20,24kg.
4 sets of 2 min 28kg swings
Second session:
4000 meter rowing
10 min on heavy bag.
Pullups
May 10th.
Warm-up with Indian clubs and stretch bands.
Trap bar deadlift: 145 to 325 sets of 5
Kettlebell push jerk: 16kg to 36kg.
Pull-ups 15lb Xvest
Wednesday, May 12, 2010
trap bar for hip strength
May 9th. Mothers day, Rest.
Last week I sent away for a tri bar for deadlifting. Its been many years since I have used a tri bar when competing in powerlifting meets. I have always been able to pull at least 30-40lbs over my current deadlift numbers with more favorable back health. Well the extra weight can be from the more centered position instead of the bar in front of the legs, but there is the pronated grip in place of the alternated deadlift hand spacing, which for me, is better grip strength and balance trap position.
May8th.
2 mile run on track with 200 meter intervals.
SHOT training
May7th
Warmup: Indian club and stretch bands warmup.
20 min on heavy bag hard strikes
100 wall balls with D-ball
Barbell clean and jerk
May 6th
2 hr. hiking trail run. Its been many years since I competed in trail running all over the country. I was blessed as I worked next to one of the best trails to train with. All levels of
difficulty.
May5th.
May 3rd.
Last week I sent away for a tri bar for deadlifting. Its been many years since I have used a tri bar when competing in powerlifting meets. I have always been able to pull at least 30-40lbs over my current deadlift numbers with more favorable back health. Well the extra weight can be from the more centered position instead of the bar in front of the legs, but there is the pronated grip in place of the alternated deadlift hand spacing, which for me, is better grip strength and balance trap position.
May8th.
2 mile run on track with 200 meter intervals.
SHOT training
May7th
Warmup: Indian club and stretch bands warmup.
20 min on heavy bag hard strikes
100 wall balls with D-ball
Barbell clean and jerk
May 6th
2 hr. hiking trail run. Its been many years since I competed in trail running all over the country. I was blessed as I worked next to one of the best trails to train with. All levels of
difficulty.
May5th. Warmup:
Boot camp for Kettlebells in morning.
Trap bar: (new bar just arrived) test out. 145-265 sets of 5 reps
Kettlebell push jerk: 16kg t0 28 kg sets of 5 reps
May 4th.
16 mile bike ride. Easy pace
Kettlebell cleans: lots of sets of 16-32kg
May 3rd.
2 mile run first thing in the morning. ‘
Second session:
100 reps 12 kg snatch for warmup.
“Randy”
75#x75 reps hand snatch with barbell.
3:58 sec. very good time at 20 reps per min.
Third session:
10 sets of 2-16kg push jerk
10 sets of pull-ups
100 abmats
Monday, May 03, 2010
Some good PHA this morning
May 2nd.
Warmup: joint mobility, Indian clubs and lots of rep with cleans, dead lifts and bench. Long warm-up as the routine is high stress.
“three bars of death”
10,9,8,7……..3,2,1, reps for time.
Dead lift 1.5lbs body weight
Bench press body wt.
Power clean: .75 per cent of body wt.
18:55 good time.
This is your typical PHA (peripheral heat action) type of training. Most of my training that is non Kettlebell is PHA as the kettlebell work is just the complete opposite. PHA was used by progressive body builders many years ago who wanted more than hypotrophy out of their training with set after set of the same exercise that did not advance total fitness or strength. Also PHA develops work capacity that the straight set routine does not.
19:00 min.
May 1st.
25 mile bike ride early in morning. Fast hard pace.
SHOT after ride
Kettlebell wall balls with 12kg.
April 30th.
Warmup: jump rope, Indian clubs
15 min on heavy bag full contact.
50 situps
April 29th.
Warmup:Indian clubs,SHOT with D-ball, tire slam,
100 kettlebell snatches with 16kg two hand switches
20 min.
Thrusters with2- 24kg kettlebell and pull-ups
GHD situps and back ext. 50 reps
Bike ride for 15 miles: very windy.
April 28th.
Kettlebell boot camp training:
April27th.
Warmup: bands and joint mobility exercise.
BB hand snatch with 75#
Kettlbell snatch 16kg to 24kg.
Ring pushups:
Pull-ups with 20 lb. wt.
2nd session:
Bike ride
10 min heavy bag.
April 26th.
Warmup: Stretch bands, Indian clubs, jump rope.
BB squat:
Bent BB rowing: 200 lbs
Kettlebell floor press: 36kg
Kettlebell standing push jerk. 24kg
April 25th.
2 mile run on trail.
April 24th.
Rest day: round discussion with old training partners in the 60and70’s . it was a mind blowing meeting! All have continued training for over40 years! First see if you make it that far, then make it in the shape you were in when you were 20 something. We will continue to meet more frequently as this is a way of showing that fitness is a life time endeavor .
April 23rd.
Warm-up: Shot, convict conditioning, and bands.
6 min. kettlebell cleans
6 min kettlebell long cycle press
6 min kettlebel haft snatch
Rack deadlift: sets of 3 reps.
OL power cleans setst of 2 resps.
April 22nd.
18 mile bike ride. Cool morning, using a hard pace.
Warmup:
SHOT practice, Indian clubs stretch bands
6 min. kettlebell push jerk.
6 min. Kettlebell push press.
20 min for time
Kettlebell truster5/5 reps
Barbell hang power clean 5 reps
Claping pushups 5
Box jump 9 reps
April 21st.
Rest day.
Warmup: joint mobility, Indian clubs and lots of rep with cleans, dead lifts and bench. Long warm-up as the routine is high stress.
“three bars of death”
10,9,8,7……..3,2,1, reps for time.
Dead lift 1.5lbs body weight
Bench press body wt.
Power clean: .75 per cent of body wt.
18:55 good time.
This is your typical PHA (peripheral heat action) type of training. Most of my training that is non Kettlebell is PHA as the kettlebell work is just the complete opposite. PHA was used by progressive body builders many years ago who wanted more than hypotrophy out of their training with set after set of the same exercise that did not advance total fitness or strength. Also PHA develops work capacity that the straight set routine does not.
19:00 min.
May 1st.
25 mile bike ride early in morning. Fast hard pace.
SHOT after ride
Kettlebell wall balls with 12kg.
April 30th.
Warmup: jump rope, Indian clubs
15 min on heavy bag full contact.
50 situps
April 29th.
Warmup:Indian clubs,SHOT with D-ball, tire slam,
100 kettlebell snatches with 16kg two hand switches
20 min.
Thrusters with2- 24kg kettlebell and pull-ups
GHD situps and back ext. 50 reps
Bike ride for 15 miles: very windy.
April 28th.
Kettlebell boot camp training:
April27th.
Warmup: bands and joint mobility exercise.
BB hand snatch with 75#
Kettlbell snatch 16kg to 24kg.
Ring pushups:
Pull-ups with 20 lb. wt.
2nd session:
Bike ride
10 min heavy bag.
April 26th.
Warmup: Stretch bands, Indian clubs, jump rope.
BB squat:
Bent BB rowing: 200 lbs
Kettlebell floor press: 36kg
Kettlebell standing push jerk. 24kg
April 25th.
2 mile run on trail.
April 24th.
Rest day: round discussion with old training partners in the 60and70’s . it was a mind blowing meeting! All have continued training for over40 years! First see if you make it that far, then make it in the shape you were in when you were 20 something. We will continue to meet more frequently as this is a way of showing that fitness is a life time endeavor .
April 23rd.
Warm-up: Shot, convict conditioning, and bands.
6 min. kettlebell cleans
6 min kettlebell long cycle press
6 min kettlebel haft snatch
Rack deadlift: sets of 3 reps.
OL power cleans setst of 2 resps.
April 22nd.
18 mile bike ride. Cool morning, using a hard pace.
Warmup:
SHOT practice, Indian clubs stretch bands
6 min. kettlebell push jerk.
6 min. Kettlebell push press.
20 min for time
Kettlebell truster5/5 reps
Barbell hang power clean 5 reps
Claping pushups 5
Box jump 9 reps
April 21st.
Rest day.
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