LINS FITT – Functional Fitness
NEW Cycle Explanation
Warm-up
Metcon (No Measure)
“Grunt Work”
April 1st – June 24th, 2019
12 Weeks
It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.
There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility–to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof.
We’ll move better and hit PRs.
We’ll be less injury prone, allowing us to train harder throughout the week.
We’ll chase brilliance in the basics, from the slow lifts to the fast, through consistent progressions.
We’ll incorporate routine “Body Armor” sessions, to balance and bulletproof our body.
And, most notably, we’re going to get very, very strong.
And it all starts Monday, April 1st. Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work.
“Grunt Work” Template
Monday – Squat Waves + Olympic Cycling + “Body Armor”
Tuesday – Skills + Conditioning
Wednesday – Pressing + “Body Armor” + Conditioning
Thursday – Deadlift/Squat + Conditioning + “Body Armor” or
Olympic Cycling + Conditioning
Mindset
M: Warm-up (No Measure)
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.
This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.
What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?
If our thoughts become actions, this must be where we start.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
PVC Hang High Pulls
Active Samson
PVC Hang Muscle Snatch
Air Squats
PVC Power Snatch Balances
Active Spidermans
PVC Squat Snatch Balances
Push-up to Down Dog
PVC Hang Squat Snatches
With Empty Barbell
5 Hang High Pulls
5 Hang Muscle Snatch
Power Snatch Balances
5 Squat Snatch Balances
5 Hang Squat Snatches
MOBILITY (10:00 – 12:00)
PVC Pass Throughs: 30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.
PVC Lat Stretch: 30 Seconds
With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final 15 seconds.
PVC Overhead Squat Hold: 45 Seconds
With locked out elbows and a neutral gaze, hold the bottom of a PVC overhead squat for 1 minute.
TEACHING (12:00 – 25:00)
CHEST TO BAR PULL-UPS
Grip
Our first main focus for each of the movement will be our grip. Think of the chest to bar pull-up as the snatch of gymnastics movements. The hands will be a touch wider than our regular pull-up. Going just outside of shoulder width can allow athletes to slightly shorten the distance needed to make contact with the bar. Getting the hands out wider also exposes more surface area of our chest. If we keep the hands narrow, the arms can crowd the chest and force us to pull further with each rep. Let’s do a touch wider, but not uncomfortably wide.
Meet the Bar
Our second main focus for both movements will be meeting the bar. On the chest to bar, this means grazing the bar and not crashing into it so we bruise ourselves. Whether we are doing butterfly chest to bars or kipping chest to bars, grazing the bar allows us to stay under control and not lose our rhythm. When we crash into the bar, it can send athletes straight down or back slightly and disrupt the cyclical motion of the kip swing.
Strength
S: Snatch
EMOM x 10 1 Halting Power Snatch (2s at knee-level
Set #1 – 58% of estimated 1RM Power Snatch
Set #2 – 61%
Set #3 – 64%
Set #4 – 67%
at set 5 switch to 1 power snatch only
Set #5 – 70%
Set #6 – 74%
Set #7 – 78%
Sets #8, 9, 10 – 82%
Metcon
WOD: Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
scaled is kids bar pull ups using feet as needed to assist
Body Armor
BA: Metcon (No Measure)
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups
then…
1 Set: 50 Glute Bridges
KB Reverse Lunges
Two kettlebells, held in the front rack position. Much like a front squat, let’s drive the elbows forward and up to create a shelf for the bells to rest on. Let’s create a “Front Rack” here as well, versus setting them farther back on our shoulders or stacking them directly on top. Let’s make ourselves work here, and constantly work for a better position.
By stepping backwards (reverse lunge), we are simulating using the same muscle groups used in a walking lunge. When we step out and then back (traditional stationary lunges), it places a good amount of shearing on the front knee, and is far more of a quad-dominant movement versus the hamstring and glute dominant walking lunge.
Farmers Carry
For the farmers carry, now we are holding the kettlebells at the sides. Although a relatively simple movement, let’s still be aware of our position up top. Pull our shoulders back into their sockets, and fight the urge to allow ourselves to round forward.
Banded Good Mornings
Band around the shoulders, drive our hips back until we feel the stretch inside the hamstrings. Avoid excessive bending of the knees, as this is not a squat. Unlock the knee and keep them soft, but be wary of additional bending as we move into the movement. There is no standard we are aiming for here for “depth”, with instead our aim being as low as we can go maintaining a perfectly neutral spine.
AbMat Sit-Ups
Free to to anchor feet here, or complete as butterfly. Athlete’s choice.
LINS FITT 