LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.
We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.
What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.
Pain is mandatory, suffering is optional.
WU: Warm-up (No Measure)
GROUP WARMUP
With a Partner
3 Minutes:
Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)
**Buddy 2: **1:30 Active Divebombers
Switch Stations at the 1:30 Mark
3 Minutes:
Buddy 1: AbMat Sit-ups
Buddy 2: 100 Meter Run
Switch Stations When Buddy is Back From Run
3 Minutes:
Buddy 1: Hollow Hold Click Here
**Buddy 2: **20 Lateral Hops Over Wreck Bag
Switch Stations When Buddy is Done With Hops
Teach/Skill
TEACHING
WEIGHTED STRICT PULL-UP / STRICT PULL-UPS
Getting Set-up
The first priority on the weighted strict pull-up in getting set with the weight between your legs. Probably the simplest option is going to be setting the dumbbell high between the legs. It is easier to squeeze and control here than it is down by the feet. Whenever completing a weighted pull-up, it is best to make sure that you don’t have to jump to the bar. This allows you to keep the weight secure as you get the hands sets. It is also important to note that even on a shorter bar, we want to start all reps from a dead hang.
STRICT PULL-UP
Stay Hollow
On both pull-ups, weighted and unweighted, the goal is to stay as hollow as possible. Choose weights and variations that allows for strength building from a solid body position. It is common for athletes to arch the back. While it gets the chin closer to the bar, its a hard position to use the big lat muscles from. Keeping the feet in front of the bar and getting ‘more horizontal’ can help use the lats more effectively.
See today’s daily video for a visual of the strict and weighted strict pull-up teaching points
Movement Prep
10 Scap Pull-ups
20 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Movement Subs
Reduce Reps
Banded Strict Pull-ups
Ring Rows
STRENGTH
Athletes will have 10 minutes to build to a heavy single weighted strict pull-up
We’re ideally completing somewhere between 5-7 attempts within this 10 minute window
Getting 5-7 attempts in is a way for athletes who aren’t going that heavy to accumulate a little more volume and get more out of this strength session
S: Weighted Pull-ups (you choose reps and sets looking for heavy single)
WEIGHTED STRICT PULL-UP
In part 1, we’ll build to a heavy single strict weighted pull-up
Athletes can use dumbbells, kettlebells, medicine balls, or a weight belt to load themselves up
For athletes who aren’t quite ready to add weight, this is a good opportunity to go with a light band or even go for their first strict pull-up
Really the goal is to pull more weight up, even if that means dropping the usual band resistance
For these reps, let’s go with the traditional pull-up grip (palms facing away)
WOD: Metcon (Time)
“Sleeping Bag”
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Wreck Bag Run (50/35)
GENERAL
Today’s two part workout has a focus on strict upper body pulling
We’ll leave about 10 minutes for the weighted pull-up and 25 minutes for the conditioning piece
STRICT PULL-UP
For part 2, choose a strict pull-up rep number or variation that you could complete the 15 reps in 2 sets when fresh
With 60 reps total, it’s important that each athlete finds the right option for them
If unable to complete the 15 reps in 2 sets when fresh, we recommend dropping the number of reps, adding a band, or completing ring rows
RUN
If unable to run, complete one of the following:
250 Meter Row
14/10 Calorie Assault Bike
WRECK BAG RUN
If you don’t have Wreck Bags, completed a weighted run of some kind (medicine balls, plates, sandbags, etc…)
DAILY VIDEO
https://www.youtube.com/watch?v=qlw3iNZO56w&feature=youtu.be
STRATEGY
STRICT PULL-UP
The only real sticking point of today’s workout is the strict pull-ups
Less is more tends to be the best strategy when it comes to strict movements
Picking a fairly conservative rep scheme from the first round can help you stay consistent across the 60 total reps
Below are some options on how to work through the 15 reps per round:
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1 or 3-3-3-3-3
6 Sets: 3-3-3-2-2-2
7 Sets: 3-2-2-2-2-2-2
RUNS & ABMAT SIT-UPS
All the other movements are just about continuing to move forward
Knowing the heart rate will come down a bit on the strict pull-ups and sit-ups, use that as an incentive to push for moderately fast runs
LINS FITT 