LINS FITT – Functional Fitness
DAILY MINDSET
“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw
Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.
Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.
Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP
Run Warmup
200 Meter Run
Easy Bike
Active Divebombers Front Rack Stretch (30 Seconds Each)
Moderate Bike
Push-up to Down Dog
Wrist Stretch (30 Seconds Each)
Fast Bike
Inchworm to Push-up
Child’s Pose (30 Seconds Each)
Clean and Jerk Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Hang Power Cleans
5 Push Press
5 Push Jerks
TEACHING
CLEAN AND JERKS
Pausing Clean and Jerks
We’ll use the pausing clean and jerk as a tool to dial in the transition from the clean to the jerk. When moving quickly, there is the tendency to catch the weight forward on the toes during the clean, which ends up making the jerk a lot harder to execute. Pausing in the catch of the clean for 2 seconds allows athletes to find a heels-down, balanced position before completing the jerk. We’ll also pause for 2 seconds in the catch of the jerk to find balance overhead. Let’s carry over the balance from movement prep into the workout today. Take a look at the daily video for a visual of the pausing clean and jerk.
Daily Video: https://www.youtube.com/watch?v=kkvbQeChyy8&feature=youtu.be
S: Front squat & Jerk Complex (2 min EMOM x 5 sets of 4 reps)
on the 2:00 x 5 sets:
1 pausing front squat
1 pausing push jerk
1 front squat
1 push jerk
*pausing front squat – 2 seconds in the bottom
*pausing push jerk – 2 seconds in the dip & 2 seconds in the catch
*start at 60% of your 1RM Jerk and go up to a heavy weight.
* with the pause in the front squat and in the dip in the push jerk lets focus on staying super upright and balanced. keeping the chest and elbows upright while maintaining the heels on the ground allows for the best application of power.
WOD: Metcon (Time)
“Runaway Train”
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
GENERAL
In “Runaway Train” teams will complete the 3 round buy-in of running and biking before you move to the barbell
All teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit
There is a time cap of 30 minutes on this workout
If capped, put 30:00 as score and note total work completed
TEAM RUN
If unable to Run:
Row 500 Meters or Until Teammates Return
If you have mixed teams on the Assault Bike,
2 Guys, 1 Girl: 60 Calories
2 Girls, 1 Guy: 55 Calories
If you have mixed teams on the Row:
2 Guys, 1 Girl: 90 Calories
2 Girls, 1 Guy: 80 Calories
CLEAN AND JERKS
Use one barbell and change out your own weights
It is ok for teammates to have multiple bars if using different barbell weights
The cleans can be squat or power and the jerks can be push jerks or split jerks
Adjust weights as necessary to meet the following stimulus:
First 2 Bars: Light weights that you could cycle 5+ reps when fresh
Middle 2 Bars: Moderate-Heavy weights that you could cycle 2-3 reps when fresh
Last Bar: Heavy weight that you are definitely completing as singles within the workout
LINS FITT 