LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Side Lunges
Slow Air Squats
Knuckle Drags*
Russian Kettlebell Swings
Active Samson
Kettlebell Goblet Squats
Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)
Warmup performed with one light kettlebell
*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Stiff Legged Deadlifts
5 Front Squats
Strength
S: Jerks
3 Sets of 3 – Tall Jerk
4 Sets of 2 – Pausing Split Jerk
5 Sets of 1 – Split Jerk
3 Sets of 3 – Tall Jerk – https://www.youtube.com/watch?v=BlX6imPOf18&feature=youtu.be
4 Sets of 2 – Pausing Split Jerk – Video https://www.youtube.com/watch?v=pjVJnIh8eUk&feature=youtu.be
5 Sets of 1 – Split Jerk
Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack, or blocks.
On the Tall Jerk, our aim both speed and positioning beneath the bar. Pressing the bar to just above forehead level, we are about halfway to lockout. From here, the goal is not to elevate the bar any higher, and to instead press our body beneath the bar. The speed to lockout is just as much of a factor as our positioning. Our ability to move our feet accurately into our split receiving position can be refined here.
For loadings, stay on the very light side, as speed and technique is the focus. If the weight is too heavy, we end up muscling our way through. Start with an empty barbell, and build steadily to somewhere between 30-40% (based on your estimated 1RM Split Jerk) for our 3×3.
On the Pausing Split Jerk, we have a two-second pause in two separate positions. The dip, and the catch. This allows us to refine our positions further, now under load. On the dip, focus on the full foot being glued to the floor, but with the weight back towards the heel. And on thje catch, our stability with the raised heel of the back foot.
Metcon
WOD: Metcon (Time)
For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
RX+
Wearing a 20/14# Weight Vest
Stimulus wise, we are looking for unbroken repetitions inside the gym on the squats and kettlebell swings. Challenging totals with the weight vest on top, but loads we are confident we will complete unbroken as soon as we get the weight moving.
The addition of the weight vest today adds a component we will keep fresh in our repertoire. With vested workouts 3-4x a month, this is a capacity aspect we want to train just as much as it is a skill. As things do feel different in the vest.
For a rough starting point on where this running pace should be, let’s start by visualizing what our 2.5-3 mile time trial run would pace like. It’s an aggressive pace, but one that allows us to continue to move inside the gym on the squats and swings.
Breathing. An often overlooked piece here is our breathing. Naturally challenging given the front squat position, resulting it being even more important of a component to finding our best score. As we use a methodical pace to move through these squat reps, find a methodical pace to our breathing. We need to be taking in (expelling) air with every single rep. This is a bit easier with the kettlebell swings, given their near fixed rhythm, but we still want to place conscious effort to it so that we are setting ourselves up for success on our next run.
LINS FITT 