LINS FITT – Functional Fitness
Mindset
MIND: Warm-up (No Measure)
“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth” – Marcus Aurelius
This quote has a powerful theme behind it. It isn’t that our eyes and ears deceive us – but rather our own thoughts. We’ve all had those moments where we “hear what we want to hear”. This isn’t common.
This quote urges us to take in information subjectively.
We learn from everything – we are always students. With that, it is only healthy, to question.
Are there things we do throughout our day, just because we have in the past?
Or because someone else has shown/told us to do so?
There is a lot to be said about a cultural norm, but taking a slightly different approach, we want to maintain a critical eye to our daily habits.
If we “accept” for example our habits, we become blind to potential improvements.
Is there something we can change for the better in our lives? If there is no right or wrong, and everything is opinion and perspective, where can I improve?
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
LINE DRILLS
Snatch Barbell Warmup
with an empty barbell:
3 Snatch Grip Push Presses (back rack)
3 Snatch Grip Push Jerks (back rack)
3 Overhead Squats
3 Snatch balances
3-Position Squat Snatch (pockets, knees, mid-shin)
Metcon
WOD: Metcon (Time)
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double-Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
Stimulus today calls for a lighter barbell, where conditioning can be refined. Looking for a loading that we could hang power snatch for at least 21 repetitions, unbroken, when completely fresh. Strategy may very well have us break the first set, but it is a loading we are confident we could move through each 15 repetitions with at most 2 quick breaks.
Coupling the barbell with two monostructural movements, today we have a great chance to hone in on our pacing. Aim to make a mental, or even physical, note of each round time upon completion so that we can look back and evaluate how we paced our 15:00 of work.
On the hang power snatches, with the stimulus in mind, measured breaks are good to plan here. Looking at the workout as a whole, we have a good amount of pulling, or perhaps better said, demand on the shoulders and forearms. With all four movements taxing similar muscle groups, pulling strength and forearm stamina will be fatigued quickly, and if we open too aggressively, we may lose our ability to cycle these movements effectively.
On the jump rope, we have 60 double-unders per round. Individual pacing will always be the default here, but it is worth writing that these sets do not need to be unbroken on round 1. If a break in the middle (30-30 as an example) allows us to hold such a repetitions scheme through 3-4 rounds (versus 5+ trips in a later round), it may very well be our best move with the larger picture in mind.
Whereas we may break the power snatch barbell 1-2 per rounds with measured rest between, we want to aim for the opposite with the overhead squats. Given how the “setup” time is significantly longer, as we bring the bar overhead, let’s aim to take an extra breath before beginning the set for the first time… and aim to move unbroken here. With the row immediately following these squats, we can recover on the first handful of calories. We just need to get there first.
Metcon
STAM: Metcon (No Measure)
Stamina Builder
3 sets of 10
Dumbbell Front Squats (50’s/35’s)
Kipping Handstand Pushups
LINS FITT 