Olympic lifting to inprove kettlebells.

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