LINS FITT – Functional Fitness
DAILY MINDSET
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.
In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.
Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP
30 Seconds
Inchworm to Push-up
Glute Bridges
Slow Air Squats
Single Leg Glute Bridges (30s Each)
Active Spiderman + Hamstring Stretch (https://www.youtube.com/watch?v=8veZcBi4ZMo&feature=youtu.be
Glute Bridge Walkouts*
*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Squat Hold: 1 Minute
TEACHING
KETTLEBELL SWINGS & THRUSTERS
There are two things we can focus on for both of these movements today:
1. Overhead Positioning:
When the bar or kettlebell is overhead, we want to make sure that the weight is centered over the ear and the rib cage is locked down so there is no overextension of the spine.
2. No Press Outs
While the weight does finish overhead, these are leg and hip driven movements. We need to get enough power from the legs to make the upper body’s role very minimal. Snap the legs straight and guide the weight to the finish position with the arms.
Take a look at the daily video for a visual of the thruster teaching point. – https://www.youtube.com/watch?v=Sil9V9X7HDg&feature=youtu.be
Kettlebell Swing Movement Prep
With Lighter Bell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
Thruster Movement Prep
5 Pausing Strict Press (Pause 3 Seconds Overhead with Empty Barbell)
5 Pausing Thrusters (Pause 3 Seconds Overhead with Light Barbell Weight)
10 Thrusters
S: Stamina Squats (3 front squats – 6 back squats)
Alternating on the minute x 12 (6 front & 6 back)
barbell @ 72% of 3-rep max back squat
WOD: Metcon (Time)
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
*RX+ – KB(65/45)
Thruster(95/65)
STRATEGY + WOD
GENERAL
With 150 reps, all finishing overhead, it will be helpful to have a break-up strategy established early
As the saying goes, “break because you planned to, not because you have to”
There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets
Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
Once you get to the sets of 15-12-9, see if you can complete those unbroken or with 1 quick break
KETTLEBELL SWINGS & THRUSTERS
Below are some possible break-up options:
Sets of 21
2 Sets: 12-9
3 Sets: 7-7-7
Sets of 18
2 Sets: 9-9
3 Sets: 6-6-6
Sets of 15
2 Sets: 8-7
3 Sets: 6-5-4
Sets of 12
2 Sets: 7-5
Sets of 9
2 Sets: 5-4
LINS FITT 