LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen
When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.
Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.
“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.
The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.
WU: Warm-up (No Measure)
GROUP WARMUP
6 Minutes For Quality:
Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats (Light Weight)
15 Sit-ups
Buddy 2
Easy Row
*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Kettlebell Ankle Stretch: 30 Seconds Each Side
https://www.youtube.com/watch?v=V2ueS0OKUgo
Front Rack Stretch: 1 Minute
https://www.youtube.com/watch?v=dg4ckXN2gqE
Wrist Stretch: 30 Seconds Each Direction
https://www.youtube.com/watch?v=kjoVDajRxZ0
Teach/Skill
TEACHING
ROW
Legs First
The focus on all of today’s movement is straightening the legs before you press or pull with the arms. Especially with two “pulling” movements back to back with the row and chest to bar pull-ups, using more legs is important. We’ll practice this “legs first” approach by rowing with only legs in movement prep. Keeping the arms locked and shoulders in front of the hips, simply push away from the monitor with the legs to reinforce this timing.
Movement Prep
30 Seconds Just Legs
30 Seconds Full Stroke
CHEST TO BAR PULL-UPS
Legs First
Using the legs and hips efficiently on the chest to bar pull-up allows for more elevation and more of a weightless moment. This enables athletes to feel like they’re pulling less weight and allows them hold on for larger sets. This order of operations goes “kick-pop-pull”. The first step is to kick with the feet. It is common for athletes to lead with the knee, so it’s important that the feet get in front of the bar first. Once you “see the feet” you then open the hips by pushing them towards the bar. The opening of the hips creates the weightless moment. The last motion is to pull the body up towards the bar during this weightless moment.
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Movement Subs
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar
Banded Chest to Bar Pull-ups
Ring Rows
KETTLEBELL SWINGS & THRUSTERS
Legs First
On both of our weighted movements, let’s think about snapping the legs straight before the arms do anything. Just like there was some good pulling interference in part 1, there will be some good overhead interference with the swings and thrusters. Doing more with the legs and the hips takes some of the strain off the upper body. See the daily video for a visual of the timing.
Kettlebell Swing Movement Prep
With Lighter Weight:
5 Russian Kettlebell Swings
10 Full
WOD: Metcon (Time)
“Workaholic”
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
GENERAL
In this two-part workout, athletes will complete all three rounds of rowing and pull-ups before moving onto the three rounds of swings and thrusters
There is no rest between the two parts
This workout is intended to take 15-24 minutes
CHEST TO BAR PULL-UPS
Choose a pull-up variation that you can complete the 15 reps within 3 sets during the workout
WEIGHTED MOVEMENTS
Choose weights that you can complete in 2 sets on each round for both movements
ROW
If you’re short on rowers, complete same calories on bike or start half on part 2.
STRATEGY
Part 1
There is a lot of pulling involved in the first 3 rounds of this workout
On the row, focus on driving with the legs to minimize the strain on the arms
This will help you better thrive through the chest to bar pull-ups
With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
2 Sets: 8-7
3 Sets: 6-5-4 or 5-5-5
Part 2
The tougher movement of part 2 will likely be the thrusters
In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell
If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option
While switching hands on the floor might be slower, you’re moving the whole time and keeping the heart rate lower
Fight hard on the thrusters, shooting for 1-2 sets:
1 Set: 15
2 Sets: 8-7
Capacity Builder
Skill Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)
25 Hip Extensions
12 Single Dumbbell Alternating Box Step-ups (24/20)
Rest 2 Minutes Between Sets
LINS FITT 