LINS FITT – Functional Fitness
Mindset
WU: Warm-up (No Measure)
DAILY MINDSET
“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski
The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”
Although appearing to be minor details, we can soon see the larger implications. When we default to asking the question of whether or not it’s a possibility, we sell ourselves short, placing the logistics ahead of importance. Placing the “whats” in front of the “whys”.
The old expression is true – “if there’s a will, there’s a way”.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
60 Seconds
Easy Bike
PVC Straight Leg Swings (30 Each Side) Click Here
45 Seconds
Moderate Bike
PVC Pass Throughs Click Here
30 Seconds
Fast Bike
PVC V-Ups Click Here
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romaninan Deadlifts
5 Front Squats
TEACHING (12:00 – 25:00)
CHEST TO BAR
Push Away
There are two places we want to “push away” during the chest to bar. We can think about pushing away as we’re making our way up to the bar. Pushing away from or down on the bar with straight arms allows athletes to get further behind. Getting further behind the bar in the back swing is going to make it easier for them to make chest contact at the top. The second place we can push away is at the top. Bench pressing the bar away from the body enables athletes to maintain a better rhythm to their kip swing that dropping straight down.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Movement Substitutions
Reduce Reps
Kids Bar
Jumping Chest to Bars or Pull-ups
Ring Rows
DEADLIFTS
Head-Butt / Butt-Head
In the deadlift, we’re looking for the shoulders and hips to rise at the same time. The torso angle does not change until the legs straighten and the bar passes the knees. When the hips rise before the shoulders, it’s a butt-head. When the shoulders rise before the hips, it’s head-butt. We don’t want to head-butt or be a butt-head. We’ll load up a barbell and pause just off the floor to emphasize this solid torso angle. See the daily video for a visual of the deadlift movement prep.
Movement Prep
5 Empty Bar Deadlifts
Build to Light Weight
5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)
Daily Video https://www.youtube.com/watch?v=XZIs3jRqlfs&feature=youtu.be
Strength
S: Tempo Clean + Deadlift
TEMPO CLEAN DEADLIFT
7 Sets of 1 tempo clean, then the same for a tempo deadlift, base the weight off of your 1RM Clean
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
STIMULUS
Positioning is the focus of our opening piece for today
At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor
The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos
During each 14 second lift, let’s keep the hook grip on to simulate how we would typically clean
Rest as needed between sets to maintain quality
MOVEMENT FOCUS
Slowing things down really allows you to feel out a couple key points:
**Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee
Begin 7×1 Working Sets
Metcon
WOD: Metcon (5 Rounds for time)
“Ninja Turtle”
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups RX+3 BMU
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike
STIMULUS
Going fast and furious in these quick, well-balanced intervals
We have a little gymnastics, a litte weightlifitng, and a little work on the bike
The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking
Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time
Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest
Record scores for each round, with the final score being the slowest of the 5 intervals
STRATEGY
We approach the most challenging skill movement of the workout, the bar muscle-up, coming off rest each round and in a very small number
Shoot for an unbroken set of bar muscle-ups to start each interval
While you could hold onto the bar after the last muscle-up and go into the first toes to bar, it’s likely best to drop and reset to maintain a rhythm and ensure the 6 reps stay unbroken
Fight for an unbroken set of 9 reps on the barbell, knowing that this is the last movement before we can get on the bike and just keep moving to the finish
With the score today being the slowest round, pick a speed from the first round that you think you can replicate
MOVEMENT FOCUS
Just like our focus in the tempo clean deadlift, let’s aim to keep the hips and shoulders rising together
The first rep is always the most difficult because there is no momentum
Look to make the first rep the best rep
LINS FITT 