LINS FITT – Functional Fitness
Warm-up
Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Inchworm to Push-up
Glute Bridges
Up Dog
Push-up Shoulder Taps Click Here
Right Leg Glute Bridges
Down Dog
Push-up Plank to Front Plank https://www.youtube.com/watch?v=P7E2_-yUMOI&feature=youtu.be
Left Leg Glute Bridges
Active Dive-bombers https://www.youtube.com/watch?v=SrM4_RvFQf8
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (12:00 – 15:00)
Front Rack Stretch: 1 Minute
Click Here
Child’s Pose: 1 Minute
Click Here)
Wrist Stretch: 1 Minute
Click Here
TEACHING
TOES TO BAR
Close the Gap
Our focus on the toes to bar is pressing down on the bar to close the shoulder angle. This active press down with straight arms helps athletes maintain a rhythm to their kip and create space to get the feet up the bar. A lack of upper body engagement can result in the “pendulum swing” we often see with this movement.
Movement Prep
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Feet As High As Possible
Knees to Chest
Knees to Waist
POWER CLEAN
Close the Gap
We’ll start at the hang position to emphasize closing the gap between the bar and the body. The closer that bar stays, the better control we have of it. Just like on the toes to bar, athletes can actively press down on the bar and use the lats to close the gap between the skin and the steel.
Press Through the Floor
Once we get below the knee, we can focus on a great first pull. A great first pull begins by pressing through the floor so the hips and shoulders rise together. Our clean pulls from the ground set the tone for this. Slowing down the initial pull by pressing, not ripping the bar off the floor, better allows athletes to feel if their hips and shoulders rise together. See the daily video for a visual of this teaching point.
Strength
S: Power Clean Complex (5 sets)
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Set #1 – 60% of 1RM Power Clean
Set #2 – 64% of 1RM Power Clean
Sets #3+4+5 – 68% of 1RM Power Clean
A complex of a clean pull followed by a power clean, first at the hang, and then from the ground. Purpose behind such a complex is to focus on our extension through the ground. before we bend the arms, we’re of course looking for our best power transfer from our posterior. Here, we can focus on finding that extension before confirming it with a full lift.
Hang Clean Pull and Clean Pull
In this movement, the arms stay long. As we move through this movement, visualize a full power clean. Visualize our full power moving into the bar… while we keep the arms extended. We’re simply just not “finishing” the lift here, allowing us to focus purely on the aggressiveness of our extension coupled with the bar path.
Weights are intended to stay on the moderate side so that we can focus on those critical points.
Metcon
Metcon (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 Toes to Bar
Barbell – 155/105 lb, 70/48 kg
The workout starts with 5 Toes to Bar.
GENERAL
Two part, power clean focused workout
Part 1 is more of a skill complex than a strength complex
The complex doesn’t need to be completed touch and go, rather for quality
TOES TO BAR
Workout begins with 5 toes to bar, and then they are completed at the top of each minute
Choose a variation or rep number you get done unbroken every round
POWER CLEANS
In part 2, choose a moderate weight that you can move for quick singles within the workout
If you can cycle the barbell for multiple reps throughout the whole workout, its too light
Strategy wise, workouts like this can bait us in. It’s easy to fall victim to living inside that specific minute, feeling a sense of urgency to get as many reps as we can in before the next set of TTB. As in, too many reps. And we fall off hard.
It would not be uncommon to see a rep breakup scheme that looks like this by the minute:
12-9-6-6-5-5-5-2 (8 minutes of work)
8-7-7-7-7-7-7 (7 minutes of work)
If the athlete above slowed things down a bit in the opening rounds by opening with a single round of 8, and directly moving to 7’s, it beats the former layout by round of TTB.
DAILY VIDEO
https://www.youtube.com/watch?v=3R03DSElWcs
LINS FITT 