LINS FITT – Functional Fitness
DAILY MINDSET
“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison
Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.
The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.
The nature of a failure is to tell us a way that didn’t work. It’s to educate us.
“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.
When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP
30 Seconds
Banded Pass Throughs
Lateral Hops Over Band
Front Plank
Banded Pull-Aparts – https://www.youtube.com/watch?v=O3kpjgGAfp4&feature=youtu.be
Forward & Back Hops Over Band
Right Side Plank
Banded Biceps Curls
Single Leg Hops Over Band (15s Each Side)
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (0:00 – 12:00)
Banded Lat Stretch: 1 Minute Each Side – https://www.youtube.com/watch?v=3xhccdGXRLI&feature=youtu.be
TEACHING (12:00 – 20:00)
DOUBLE UNDERS
Squeeze the Quads
The two things we’ll focus on for all of our movements are the lower body and our grip. Starting with the lower body, we can initiate the jump on the double under or single under by squeezing the quads. Not only does squeezing the quads help us get some good elevation – it also prevents athletes from kicking their feet back, which can create another place for the rope to catch. See the daily video for a visual off all of today’s teaching points.
Grip it Soft
Our grip on the handle of the rope should be relatively light. Having a loose grip with the thumb and index fingers enables athletes to rotate at the wrists and not the shoulders, which is even more important being paired with strict presses.
Movement Prep
30 Seconds Easy Single Unders
30 Seconds Higher Single Unders
30 Seconds Double Under Practice
STRICT PULL-UPS & STRICT PRESS
Grip it Hard
The opposite is true for grip on the strict pull-ups and strict press. Having a firm grip creates a more solid connection to the weight. If the hands are loose, it makes it harder to press and pull the weight. If the hands are secure, we have better leverage and can use more muscle. On both movements, try to grip the bar in the middle of the palms.
Squeeze the Legs
Just like on the rope, we also want to keep the lower body tight. Squeezing the belly, butt, and quads creates a solid foundation for the strict press and puts our body in a more streamlined position for the strict pull-up.
Strict Pull-up Movement Prep
10 Scap Pull-ups Click Here
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Strict Pull-up Movement Substitution
Reduce Reps
Banded Pull-ups
Ring Rows
Strict Press Movement Prep
10 Empty Bar Strict Press
*daily Video*
https://www.youtube.com/watch?v=73Ah7vfX4HM&feature=youtu.be
S: Strict Press (you choose the weights and reps today)
10 -12 minutes to build up to a heavy set of 5
STRICT PRESS
The bar starts out of the rack for our heavy 5 strict press
Try to keep these as strict as possible, maintaining a straight body position throughout without the assistance of the hips or back
wod: Metcon (Time)
“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders
GENERAL
Big focus on strict upper body
Within the AMRAP 12, we want to choose weights and variations that allow athletes to complete 3+ to 4+ rounds
DOUBLE UNDERS
Choose a variation that allows you to complete the double unders in 1 set each time
STRICT PULL-UPS
Choose a variation that you can complete the strict pull-ups in 2-3 sets each round
STRICT PRESS
Choose a weight that you can complete the strict press in 1-2 sets each round
STRATEGY + WOD
GENERAL
The biggest thing to consider today is the strict movements
These have the biggest potential to slow down as the workout progresses
It is better to take quick breaks early and sustain that throughout than it is to go big early and fall off later
STRICT PRESS
Think about going 2 quick sets from the beginning
5-5 or 6-4 is something that is repeatable later on
STRICT PULL-UPS
The strict pull-up is an easier movement to break than the strict press because we don’t have to clean a bar back up, so more breaks here is better
Think about going 2-4 quick sets from the beginning
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2
DOUBLE UNDERS
The double unders are somewhat of a break from the strict movements
The rep number is small, so try to shoot for unbroken sets
Move with a purpose, but don’t be in a hurry to get back to the bars – as a little extra rest can go a long way
LINS FITT 