LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
WU: Warm-up (No Measure)
GROUP WARMUP
30 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
30 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
30 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
MOBILITY
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Sotts Press: 1 Minute
https://www.youtube.com/watch?v=a-iuHd5iZTU&feature=youtu.be
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Teach/Skill
DEADLIFT
Arms
The focus on all three movements today is the arms. What we can focus on in the deadlift is keeping the arms long and tight to the body. When the feet are at hip width and the hands are just outside the legs, it allows the arms to be as long as possible. Long arms mean athletes have a quicker lockout of the weight as they stand. This makes the simplest movement of the 3 today that much more efficient.
Movement Prep
10 Empty Barbell Deadlifts
SNATCH
Arms
Two things we are thinking about in terms of arms with the snatches. We want the arms wide, so that bar sits high up on the hips. Wide arms allow for a quick turnover of the weight overhead. The second thing we want is straight arms in the jump. Jumping with straight arms enables athletes to use the bigger muscles (legs and hips) to jump the weight overhead instead of muscling the weight overhead with the arms.
Movement Prep
5 Jump Shrugs
5 High Pulls
5 Hang Power Snatches
5 Power Snatches
OVERHEAD SQUATS
Arms
In the overhead squat, we always want to be pressing up on the bar with straight arms. The weight is trying to press down on us, so we have to actively press up on it. The width of the arms here is dependent on mobility. Mobile athletes will likely feel more comfortable and stable with a more narrow grip, as that stacks the weight over the joints. Less mobile athlete may have to keep the hands in snatch grip to help keep the bar balanced.
Movement Prep
5 Pausing Overhead Squats
5 Overhead Squats
S: Snatch Complex
Every 2:00 x 5 sets
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squats
set 1 – 60%
set 2 – 65%
build to a heavy complex
*hang onto the barbell for all 6 reps before dropping.
*complete the 6 reps then rest until the beginning of the next set.
*% based off 1RM power snatch.
WOD: Metcon (AMRAP – Rounds and Reps)
“Bartender”
AMRAP 7:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
*Two part workout focused on barbell cycling.
*Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor
Should be something you will not have to break with more than once on both movements.
*For athletes unable to go overhead, hang power cleans, power cleans, and front squats will be the best alternative
DAILY VIDEO
https://www.youtube.com/watch?v=rXDbIKlBenQ&feature=youtu.be
Capacity Builder
5 sets not for time
75 unbroken double-unders (or singles)
40% unbroken ring muscle-ups
*on todays capacity builder we are looking to complete each set unbroken
*for example if you trip at 50 on the jumprope start over at 0
*the muscle-up percentage is based off your max set of ring muscle-ups. (or whatever scaled option you choose)
*for example – if your max unbroken muscle-ups is 10 you wi complete 4 unbroken each round.
*rest as needed between sets but go unbroken.
*not more then 1:30 per round spent on jump rope.
*12:00 cap
LINS FITT 