LINS FITT – Functional Fitness
DAILY MINDSET
“When doing your risk analysis, how to you measure the risk of doing nothing?”
There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.
The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because we were afraid of failing. That we would be embarrassed, disappointed, let down… to ourselves or others.
But as we think through those things – what is the bigger risk in 10 years from now?
The realization of those fears?
Or the realization that we never tried?
Let’s jump, and build our wings on the way down.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP
30 Seconds
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch Video:https://www.youtube.com/watch?v=loMyjjEc7_0
Mountain Climbers
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
TEACHING
PULL-UPS
Hands
The focus across the board today is the hands. On the pull-up bar, one way to avoid tearing the hands during the kip swing is to “glue” your hands to the bar at the base of the fingertips. This is just below where the fingers meet the palms. Grabbing tight here instead of in the middle of the palm reduces the amount of friction that happens during the kip and reduce the amount of tears that can happen.
Movement Prep
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
PUSH-UPS
Hands
On the push-ups, let’s ensure we get the hands back far enough where athletes can maintain a vertical forearm in the bottom. It is common for the hands to be placed too far forward. This can result in more of a push back, not a push-up. Getting the hands further back helps use more chest and less front of the shoulder.
Movement Prep
Establish Hand Position
5 Push-ups
ROW
Hands
On the rower, we want the hands and arms relaxed, especially coming off all the pull-ups. Keeping the upper half relaxed allows the lower body to do most of the work. Secondly, we can think about the hands moving straight in and straight out as opposed to a “loopy” return to the catch.
POWER SNATCHES
Hands
The hook grip sets the tone for the power snatch. Securing the grip like this allows athletes to pull less and jump more. After to hook grip is established, we can think about keeping the hands close enough where we can use the bar as a paint roller. Paint the thighs and paint the belly the make sure the bar stays tight to the body.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP
30 Seconds
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch Video:https://www.youtube.com/watch?v=loMyjjEc7_0
Mountain Climbers
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
TEACHING
PULL-UPS
Hands
The focus across the board today is the hands. On the pull-up bar, one way to avoid tearing the hands during the kip swing is to “glue” your hands to the bar at the base of the fingertips. This is just below where the fingers meet the palms. Grabbing tight here instead of in the middle of the palm reduces the amount of friction that happens during the kip and reduce the amount of tears that can happen.
Movement Prep
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
PUSH-UPS
Hands
On the push-ups, let’s ensure we get the hands back far enough where athletes can maintain a vertical forearm in the bottom. It is common for the hands to be placed too far forward. This can result in more of a push back, not a push-up. Getting the hands further back helps use more chest and less front of the shoulder.
Movement Prep
Establish Hand Position
5 Push-ups
ROW
Hands
On the rower, we want the hands and arms relaxed, especially coming off all the pull-ups. Keeping the upper half relaxed allows the lower body to do most of the work. Secondly, we can think about the hands moving straight in and straight out as opposed to a “loopy” return to the catch.
POWER SNATCHES
Hands
The hook grip sets the tone for the power snatch. Securing the grip like this allows athletes to pull less and jump more. After to hook grip is established, we can think about keeping the hands close enough where we can use the bar as a paint roller. Paint the thighs and paint the belly the make sure the bar stays tight to the body.
S: Snatch complex (7 min EMOM)
on the minute x 7 sets:
1 snatch pull
1 low hang power snatch
*the low hang popwer snatch will start from one inch below the knees.
*start at 65% of 1RM power snatch and work up to a heavy complex.
WOD: Metcon (Time)
“Crazy Stairs”
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
GENERAL
In this chipper style workout, athletes will work through all 10 rounds of Cindy before moving on to the row, and all of the row before moving on to the 30 power snatches
CINDY
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Choose a pull-up rep number or variation that you’ll complete unbroken each round (50 total reps)
Choose a push-up variation that you can complete within 2 sets (100 total reps)
ROW
If short on rowers, same callories on bike or 800m run
POWER SNATCHES
Choose a barbell weight that you could cycle for 10+ reps when fresh
Within the workout, these will likely be completed in small sets or quick singles
daily video:https://www.youtube.com/watch?v=Wr7e_pwtU54&feature=youtu.be
STRATEGY + WOD (30:00 – 60:00)
CINDY
Cindy is designed so there is little interference between movements
We go from upper body pull, to upper body push, to lower body push
This gives each muscle group a little break and allows you to maintain bigger sets and intensity throughout
Use the air squats as the pacer and try to shoot for large sets of Pull-ups and Push-ups
Aim for unbroken pull-ups and 1-2 sets on the push-ups
ROW
Row at a moderate pace, something that allows you to keep moving on the barbell
We’ll likely be going singles or small sets on the barbell, which allows you to push the row a little more
SNATCHES
This is all about choosing the option that keeps you moving the most
Singles will likely be the most consistent option throughout, but there are other ways to attack this:
10 Sets of 3
5 Sets of 6
6 Sets of 5
8-7-6-5-4
One big unbroken set, followed by singles to the finish
LINS FITT 