LINS FITT – Functional Fitness
DAILY MINDSET
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
We are problem-solving-machines. Once we get the started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.
Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.
Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.
Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.
WU: Warm-up (No Measure)
GROUP WARMUP
Alternating Stations With a Buddy:
1 Minute Bike
30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats
1 Minute Bike
30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats
1 Minute Bike
30 Seconds PVC Lift Offs – https://www.youtube.com/watch?v=oUT1V3H6pbU
+ 30 Seconds PVC Overhead Squats
MOBILITY:
Partner 1:
Barbell Thoracic Opener – https://www.youtube.com/watch?v=AGoQN4GtT_U
Partner 2:
Barbell Ankle Stretch
90 Seconds at Each Station Before Alternating
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
S: overhead squats (10 – 5 – 5 – 1 – 1 *build to a heavy single)
There are two big things we can consider on the overhead squats during our strength piece and conditioning piece:
1. How to Get the Bar Overhead from the Rack and the Floor
2. Loading the Hips Before the Knees
https://www.youtube.com/watch?v=_VwQK5w86Zk&feature=youtu.be
WOD: Metcon (Time)
“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
GENERAL
The big focus of each part today is the overhead squat
The bar will come from the rack in the strength piece and from the floor during “Hot Mess”
“Hot Mess” is designed to take under 10 minutes to complete
OVERHEAD SQUATS
Choose a weight on the barbell in “Hot Mess” that you could complete the 25 reps unbroken in the first round if you absolutely had to
Within the workout, this should be a weight that can be completed within 3 sets
STRATEGY + WOD
OVERHEAD SQUATS
How to approach the overhead squats is the big priority in today’s workout
Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “”go”” on the bike
For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on the barbell and crawl through the calories.
Below are some common options on how to break-up (or not break-up) the overhead squats:
1 Set: 25 Unbroken
2 Sets: 15-10
3 Sets: 10-8-7
BIKE
Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round
Look to increase your pace on the bike in round 2, as there is no work to follow
LINS FITT 