“Detention”

LINS FITT – Functional Fitness

Mindset

WU: Warm-up (No Measure)

DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”

Grateful for what we have learned, yet eager to climb higher.

Warm-up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

30 Seconds

Single Unders

Push-up to Down Dog Click Here

Single Unders

Inchworm to Push-up Click Here

Single Unders

Active Divebombers Click Here

Modified Barbell Warmup

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

STRICT HANDSTAND PUSH-UPS

Straight Body

Just like on a normal barbell strict press, we want to maintain a neutral spine as we press ourselves out of the strict handstand push-up. This “stacked” position helps athletes develop more shoulder strength and have a more efficient path from bottom position to lockout. When we lose a tight midline, we can press the body further away from the wall, which can actually cause athletes to lose their balance and have to kick down. Tight body = better reps. Take a look at the daily video for a visual of these teaching points.

Movement Prep

15 Second Lockout Hold

15 Second Tripod Hold

3 Slow Negatives

1-3 Strict Handstand Push-ups

Movement Subs

Reducing Reps

Strict Handstand Push-ups with Feet on Box Click Here

Double Dumbbell Strict Press

DEADLIFTS

Straight Body

The goal on the deadlift today is to maintain a straight line from the hips to the head. One drill that can help us feel out a neutral position is the PVC Hinge Drill. The goal here is to maintain 3 points of contact at all time:

Lower Back

Between Shoulder Blades

Back of the Head

If any of these points of contact are lost, there is likely a movement fault happening. Keeping the lower back pushed into the PVC pipe as well keeping the chin tucked are two things that make this drill more successful.

Strength

S: Deadlift

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift

STIMULUS

Although there is only 1 rep per set, the tempo is designed to be very slow and controlled

Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground

The slow tempo helps you focus on good back positioning and keeping the bar close to the body

Video Demo: Click Here

MOVEMENT PREP

Warmup Sets:

Take 3-4 Sets to Build to Opening 45% of 1RM

Metcon

WOD: Metcon (AMRAP – Rounds and Reps)

“Detention”

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
GENERAL

The deadlift is a big focus of this two part workout

Looking for athletes to complete at 4-6 rounds in “”Detention””

This works out to a round every 2-3 minutes

DEADLIFTS

Choose a weight here that you can complete 21+ reps unbroken when fresh

Within the workout, the 9 reps should be completed in 2-3 quick sets

STRICT HANDSTAND PUSH-UPS

Choose a rep scheme or variation that allows you to complete the 6 reps with 1 break

Some common subs include:

Reducing Reps

Strict Handstand Push-ups with Feet on Box Click Here

Double Dumbbell Strict Press

DOUBLE UNDERS

Choose a rep scheme or variation that you can ideally complete unbroken each time

Some common subs include:

Reducing Reps

30 Seconds of Double Under Practice

45 Single Unders (1.5x)

DAILY VIDEO

https://www.youtube.com/watch?v=yDIhShXGL2E&feature=youtu.be