LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
PVC Pass Throughs
Active Samson + Air Squats
PVC Pass Throughs
Cossack Squats (Video)
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
MOBILITY (10:00 – 15:00)
Couch Stretch: 1:30 Each Side
Click Here
Barbell Ankle Stretch: 1 Minute
Click Here
PVC Lift Offs: 1 Minute
Click Here https://www.youtube.com/watch?v=oUT1V3H6pbU&feature=youtu.be
TEACHING
OVERHEAD SQUATS
Everything Up
Our only thought today on the barbell is “up”. Even as we are squatting down, the focus is on keeping everything up. Let’s keep the chest up, the bar up, and our eyes up. We spent a fair amount of time mobilizing and activating in order to better allow this to happen.
Keeping the chest up ensures that the shoulders are in a better position. When the chest drops, we tend to have to over-reach with the shoulders to keep the weight centered.
Keep the bar up means that we are maintaining an active position throughout. When the elbows get soft, the weight is harder to control. Keep the elbows locked and weight supported by punching up into the bar.
Finally, the eyes play a big role in keeping everything else in position. If the eyes drop, so may the chest and bar. Find a spot across the room, not on the floor, to keep the eyes on throughout the whole squat.
Strength
Snatch Complex (5 sets )
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
DAILY VIDEO
https://www.youtube.com/watch?v=iFsICTX5pUI&feature=youtu.be
LINS FITT 