Posts by OhY3GF6
Saturday 20250305
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Additionally, dedicate 10 minutes to stretching and an additional 10 minutes to practicing handstands.
Post loads on the overhead squats to comments as well as types of stretches and handstands performed.
Friday 20250304
With a single kettlebell complete:
70 sumo deadlift high-pulls
60 swings
50 squats (with the KB)
40 push presses
30 Turkish Get-ups
“This is my kettlebell. There are many like it, but this one is mine.”
— Matthew Sherburne, MetFix Misfit Gym
Coach Sherburne emphasizes the volume of reps here, 250 total, and cautions athletes to choose a kettlebell wisely, aiming to finish in less than 25 minutes (10 reps / minute.)
Choose a kettlebell that you can do all the movements with. If it’s too heavy for one of the exercises, get a smaller one, and let it be light for the other movements.
At most, men should be using a 53-lb. kettlebell, and women a 35-lb.
Post time and weight of kettlebell used to comments.
Thursday 20250303
For load:
Clean and jerk 1-1-1-1-1-1-1 reps
“The benefits of weightlifting do not end with strength, speed, power and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.”
—Greg Glassman
Tuesday 20250401
With a single kettlebell complete:
70 sumo deadlift high-pulls
60 swings
50 squats (with the KB)
40 push presses
30 Turkish Get-ups
Monday 20250331
Clean and jerk 1-1-1-1-1-1-1 reps
“The benefits of weightlifting do not end with strength, speed, power and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.”
—Greg Glassman
Saturday 20250329
Completes as many rounds as possible in 15 minutes of:
3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
… etc., adding 3 reps per round
Friday 20250328
10 rounds of:
1 minute row sprint
1 minute row recovery
Go 95% on your first sprint then try to match that number in subsequent rounds.
Stay on the rower for the full 20 minutes, but row easy for the recovery intervals.
Set the rower to 1-minute intervals with 1-minute rest periods.
Post distance rowed on each interval to comments.
Thursday 20250327
Clean and jerk 1-1-1-1-1-1-1 reps
“The benefits of weightlifting do not end with strength, speed, power and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.”
—Greg Glassman
Tuesday 20250325
5 rounds for time of:
10 deadlifts
30 push-ups
Rest 2 minutes between rounds.
Pick a load that is near, but not quite, your 10-rep max, and use it for all five rounds. Go straight from the deadlift to the push-ups without resting.
Monday 20250324
For Time:
20 back squats
Run 800 meters
15 back squats
Run 800 meters
10 back squats
Run 800 meters
Pick a load that is near, but not quite, your 10-rep max, and use it for all three rounds. It should be heavy enough that you need to break each round into multiple sets, but allows you to go again with just a short break.