LINS FITT – Functional Fitness
DAILY MINDSET
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life: to dream too small.
What stops dreamers from dreaming, is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP
30 Seconds
Easy Row
Easy Single Unders
Glute Bridges
Moderate Row
Quick Single Unders
Right Side Glute Bridges
Faster Row
Higher Single Unders
Left Side Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Front Rack Stretch: 1 Minute
Weightlifting
S: 3-Position Power Clean – 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (12:00 to build to a heavy 3-position power clean)
The goal of the 3-position power clean, like the rower, is to breakdown the clean into checkpoints. Athletes can look to pass through these checkpoints on each rep. We can think about one little thing with each position.
1. Pockets: Being the highest position on the body, we have to be fast with the hips to get underneath the bar, especially at the heavier weights.
2. Above the Knees: This is where we can think about pressing the bar against the body. The closer the weight is, the better control you have.
3. Floor: Be patient off the floor. Treat the knees like speed bumps. You can only go fast once you’re past them.
Movement Prep
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (1 Inch Above Knee)
5 Power Cleans (Floor)
Athletes will have about 12 minutes to build to a heavy 3-position power clean
As the weight gets heavier, ensure that athletes aren’t going below the pockets on the first rep
The first rep is always the most difficult, so the weight tends to sneak down towards the knee to help get a little more power behind the clean
technique takes priority over weight on the bar
Metcon
WOD: Metcon (AMRAP – Rounds)
AMRAP 15:
60 Double Unders
30/24 Calorie Row/bike
15 Power Cleans (115/85)
RX+ 4 RFT (15min cap)
60 DU
30/24 cal row/bike
2 power cleans 225/155
2 hang squat cleans 225/155
2 squat cleans 225/155
DAILY VIDEO:https://www.youtube.com/watch?v=5vU1YeM3Y1w&feature=youtu.be
LINS FITT 