LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison
Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.
The nature of a failure is not to tell us who we are. It’s not to tell us if we are good enough, or deserving enough, to succeed.
The natural of a failure, is to tell us a way that didn’t work. It’s to educate us. And above all, to test us. To see if we really have the guts.
“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up.
When we train ourselves to view failure as the teacher and guide she is, there is only one move to make – to try one, more, time.
Warm-up
WU: Warm-up (No Measure)
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00m Total
Video
Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Pectoral Mash – 1:00 Each Side
Video
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.
Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.
BARBELL WARM UP
Strength
S: POWER CLEAN (7 Sets: 1 Pausing Power Clean 1 Power Clean)
7 Sets:
1 Pausing Power Clean – Video
1 Power Clean
On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)
At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists.
Percentages are intended to be light. All technique today.
Set #1 – 50% of 1RM Power Clean
Set #2 – 55% of 1RM Power Clean
Set #3 – 60% of 1RM Power Clean
Sets #4+5 – 65% of 1RM Power Clean
Sets #6+7 – 70% of 1RM Power Clean
Rest as needed between sets, aiming to keep it to 90s or less.
Metcon
WOD: Metcon (Time)
5 Rounds:
30 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00
Five intervals, bringing speed to our training today while keeping impact low. Although we have a built in rest allowing us to push our paces, let’s operate at 90% today. Not 100. Dialing in technique under breathing on the barbell, and focusing in on our foot-work on the bar-facing burpees.
Stimulus wise, we are looking for a moderately-heavy barbell. One that we are very confident we could complete 12+ unbroken repetitions when fresh. These reps do not need to be touch and go, but they do need to be executed with excellent technique. This is far more important today than anything else. Let’s use these repetitions to prime ourselves for Friday.
Record all five round times, with the system score being placed to the slowest. Great chance to work on consistency here today.
LINS FITT 