Archive for 2025
Monday 20251027
For load:
Overhead squat 3-3-3-3-3 reps
Additionally, practice scales for 10 minutes and stretch for another 10 minutes.
Saturday 20251025
7 rounds for time:
Run 400 meters
Rest 2 minutes
Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.
Friday 20251024
5 rounds for time:
12 thrusters
12 strict pull-ups
Choose a load for the thruster that allows you to complete 12 reps unbroken during the first round, but with difficulty.
Thursday 20251023
20-minute AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
If needed, reduce the load but keep it heavy. The weight should be heavier than your 10-rep max.
Tuesday 20251021
For load:
Back squat 5-5-5-5-5 reps
Monday 20251020
For load:
Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps
Can you increase load on each lift?
Saturday 20251018
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
Use a barbell loaded to ½ your bodyweight.
Friday 20251017
5 rounds for time:
200-meter farmers carry 50/30
20 weighted box step-ups 20/15
Thursday 20251016
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Additionally, stretch for 20 minutes.
Force, Distance, and Time
Fitness programs should be based on a proper understanding of force, distance and time, Coach Greg Glassman told participants at a seminar in Brisbane, Australia on May 16, 2009.
Coach Glassman said that as a college student he had been interested in both math and physical education. He looked unsuccessfully for a department that studied human performance in the fundamental physical units physicists use to estimate and analyze all performance: force, distance and time.
Velocity, acceleration, kinetic energy and momentum all derive from force, distance and time. From a rock, to a rocket ship, to a galaxy, everything that moves is discussed in terms of force, distance and time. But when it comes to the human body, most scientists stop talking about force, distance and time and start talking about other things that do nothing to improve performance.
“What we want to do is develop not an exercise science per se, but a technology of advancing human performance. Today, the study of human performance is splintered across 1,000 different sports. Good coaches have figured out what works. What I’d like to do is look at the union and intersection of all these different adaptations.”