Ecod

LINS FITT – Functional Fitness

Mindset

Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.

It’s not even a quarter.

It’s the first 10%, if that.

Action is 90%.

WU: Warm-up (No Measure)

1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds

Moderate Row

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds

Fast Row

Box Jumps (Step Down)

MOBILITY

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Drop Ankle Stretch: 1 Minute

https://www.youtube.com/watch?v=1fAKEmBqtAg

Teach/Skill

ROW

Hips

The hips are the focus of all three movements today. A lot of the power in the rowing stroke comes from swinging the hips open, just like on a kettlebell swing. If our torso was an analog clock, we’d be moving between 11 o’clock to 1 o’clock. If we just keep our chest completely upright in the stroke, we miss out on a lot of power. We’re going to work on opening the hips with three different drills:

Hips & Arms (Legs Locked)

Legs & Hips (Arms Locked)

Full Stroke

See the visual of these three drills in today’s daily video.

Movement Prep

30 Seconds Hips and Arms

30 Seconds Legs and Hips

30 Seconds Full Stroke

BURPEE BOX JUMP OVERS

Hips

Landing on the box is a lot like catching the power clean. We want the hips back so we land in a nice balanced position. When the hips are back, we absorb the weight with our legs for a controlled landing. The jump and land on the box is a great primer for the barbell. Open the hips hard and land with the hips back.

Movement Prep

3 Burpees

3 Low Box Jump Overs

3 Burpee Box Jump Overs (Workout Height)

POWER CLEANS

Hips Back

In the power clean, the focus is getting the hips back as we catch the weight. Catching a power clean is a lot like catching a squat clean, except higher. When the bar is received in the front rack position, we want the hips back enough where we could easily transition into a squat if we wanted to. The hips forward “power lean” doesn’t look anything like a high squat clean. Hips back can easily be lost, especially when cycling a barbell quickly. We’ll practice some power cleans where we pause in the catch to really nail home “hips back”.

Movement Prep

15 Second Quarter Front Squat Hold

5 Hang Power Cleans (Pausing 3 Seconds in Catch)

5 Power Cleans (Pausing 3 Seconds in Catch)

Daily video: https://www.youtube.com/watch?v=GN2LiOc7CD4&feature=youtu.be

WOD: Metcon (AMRAP – Rounds and Reps)

“Ecod”

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

GENERAL

“Ecod” is the reverse version of the CompTrain Benchmark workout “Doce”

“Doce” was last completed on 4.2.19

The weights decrease with each round, but the reps stay the same

If you finish the calories on the rower, you go back to the burpee box jump overs

Choose weights and variations that allow you to complete at least a full round with the first weight

The goal is to try to beat your score with each round as the weight drops

Record total rounds and reps for each round

POWER CLEANS

We get the most out of these 4 minute windows by choosing a weight we can cycle for larger sets

Every weight used today should be something you can move for at least sets of 5-10 reps within the workout

BURPEE BOX JUMP OVERS

There is no need to stand to full extension on the box during the burpee box jump overs

ROWS

If short on rowers, stagger athletes on opposite 4 minute windows or use bikes
STRATEGY

With rest built in we want to move quickly here, but there is still some pacing involved

Move at a pace that you won’t slow down from over the course of the 4 minutes

The one place we’d stop moving is the power cleans

It’s ok to break those, but keep both the sets and breaks quick

21 Reps:

6 Sets: 6-5-4-3-2-1

5 Sets: 5-4-4-4-4

4 Sets: 6-5-5-5

3 Sets: 7-7-7 or 8-7-6

2 Sets: 12-9

Capacity Builder

Clean Positioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Deficit Clean Pulls (3″” Riser)

Minute 2: 50′ Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean

Video of Pausing Deficit Clean Pull:

https://www.youtube.com/watch?v=f46hL1bpByk&feature=youtu.be