LINS FITT – Functional Fitness
Mindset
WOD: Warm-up (No Measure)
DAILY MINDSET
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We don’t get what we want.
We get what we expect.
The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.
But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.
Strength
S: Deadlift (Heavy Set of 6 Heavy Set of 4 Heavy Set of 2)
Metcon
WOD: Metcon (AMRAP – Reps)
“OPTIMUS PRIME”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
RX+
AMRAP 7:
Wallballs (30/20)
On the Minute: 5 Deadlifts (245/165)
STIMULUS
“Optimus Prime” is a CompTrain Benchmark workout last completed on October 26, 2018
The workout starts on the wallballs
At the top of every minute, complete 5 deadlifts before moving back to the ball
Score is total wallballs
Choose a weight on the deadlift you can go unbroken with
Choose a wallball weight you can get 12+ unbroken reps each round
STRATEGY
Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day
After the first round, shoot for 1-2 sets per minute
Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for
With 45-50 seconds to work on the ball, this number is likely in the 12-24 rep range
Go unbroken for the 5 deadlift reps and transition back to the ball quickly
Make sure your barbell is relatively close to the medicine ball to ensure fast transitions
MOVEMENT FOCUS
“U” Not “I’s”
A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows you to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one “U” than two separate “I’s”.
LINS FITT 