Archive for April 2025
Friday 20240425
For Load:
Snatch 3-3-3-3-3-3-3 reps
Then, spend 20 minutes practicing handstands in free space. Static, walks, pirouettes, etc.
Thursday 20250424
Tababta Intervals
Tabata squat
Tabata GHD sit-up
Tabata pull-up
Tabata push-press
Tabata row
The Tabata interval is 20 seconds of work, then 10 seconds of rest, repeated for 8 rounds. So you’ll spend 4 minutes on each exercise.
Rest as needed between exercises, and complete them in any order.
Use ⅓ bodyweight for the push press, and record the row in calories.
Note the weakest interval from each of the five exercises for your score, and post that to comments.
Wednesday 20250423
A Postural Error
The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound.
The article “A Postural Error” by Greg Glassman explains how hip dysfunction, termed Muted Hip Function (MHF), compromises power, stability, and mechanics in athletes. It identifies poor hip extension as a common issue during movements like push presses, leading to instability and reduced performance.
Tuesday 20250422
For Load:
Deadlift 3-3-3-3-3-3-3 reps
Monday 20250421
For time:
5 rounds of:
2 legless rope climbs
20 dumbbell snatches
Sunday 20250420
The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.
Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners.
There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction; outside of the Olympic lifting community most instruction on the overhead squat is laughably, horribly wrong—dead wrong. The second is a weak squat—you need to have a rock-solid squat to learn the overhead squat. The third obstacle is starting with too much weight—you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.
Saturday 20250419
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
Nancy demands speed and precision. With a total of 75 overhead squats, each rep needs to be mechanically sound, yet the load is somewhat light, allowing for a near-sprint pace throughout.
Friday 20250418
For time:
3 rounds of:
Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups
The hip-back extensions, as well as the GHD sit-ups, should be performed in a slow, controlled manner. Don’t let that slow pace carry over to the rows. Hit the row hard.
Thursday 20250417
For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes and planks for another 10 minutes.
Wednesday 20250416
Big Sugar’s Sweet Little Lies
How the industry kept scientists from asking: Does sugar kill?
November 2012 article from Mother Jones, By Gary Taubes and Cristin Kearns Couzens