LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
Warm Up
WU: Warm-up (No Measure)
ACTIVATION
2 Rounds
30 sec Easy Bike
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges
12 Alternating Box Step-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
DUMBBELL FRONT SQUATS
The Feet
The feet are the foundation of the squat. We can think about a solid foot position as a “foot tripod”, meaning that there are 3 main points of contact. Just like our landing position on the burpee box jump overs, these are the big toe, pinky toe, and heel. Maintaining all points of contact during the squat allows athletes to use more muscle, be more balanced, and keep their knees and ankles from caving in. Take a look at the daily video for a visual of the footwork on the squat and burpee box jump overs.
Daily Video
https://www.youtube.com/watch?v=vjSuLX_nsmQ&feature=youtu.be
Strength
Back Squats
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
**Do a warm up of a couple reps around 50%
Completing 6 working sets of Back Squats at increasing percentages of your 1RM
Starting with some more moderate percentages, followed by 3 heavier singles
Rest as needed between sets to preserve the quality of each
Metcon
Metcon (AMRAP – Rounds and Reps)
On the 4:00 x 5 Rounds:
8 Burpee Box Jump Overs (24/20)
8 Chest to Bar Pull Ups
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
DUMBBELL FRONT SQUATS
Athletes will use 2 dumbbells in the front rack for the 15 squats
This should be a challenging weight, but one that will be completed unbroken every round
BURPEE BOX JUMP OVERS
There is no need to stand to full extension on top of the box during the burpee box jump overs
ASSAULT BIKE
If you’re short on bikes, stagger heats by 2 minutes
If unable to Assault Bike, complete one of the following:
Equal Calorie Bike Erg, Echo Bike, or Row
21/15 Calorie Schwinn Bike
200 Meter Run
21 10-Meter Shuttle Runs
DAILY VIDEO
Click Here
LINS FITT 