LINS FITT – Functional Fitness
Mindset
“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca
It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.
At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.
If we can live with both intention and gratitude, life will be plenty long.
WU: Warm-up (No Measure)
30 Seconds
Push-up to Down Dog
Slow Air Squats
Plate Hops https://www.youtube.com/watch?v=1zSECvHUxcU
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overheadhttps://www.youtube.com/watch?v=BTrem_-M3NE&feature=youtu.be
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats https://www.youtube.com/watch?v=g6VIE3P2hLE
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
https://www.youtube.com/watch?v=PzAKnSyF8gA&feature=youtu.be
Banded Lat Stretch: 45 Seconds Each Side
https://www.youtube.com/watch?v=3xhccdGXRLI&feature=youtu.be
Teach/Skill
TEACHING
AIR SQUATS
Heels
The double unders and push jerks require a very upright torso, which can be pretty taxing on the quads. Rather than continuing to smash the quads, we can take away some of the burn my making sure we send the weight back towards the heels. Keeping the heels on the ground helps utilize more glute and hamstrings, taking some of the load out of the front of the legs. Hips back helps keep the weight back.
Movement Prep
5 Slow Air Squats
5 Air Squats
DOUBLE UNDERS
Heels
When we jump rope, we want our heels to gently kiss the ground with each bound. If we stay on our toes the whole time without kissing the heel, our muscles stay contracted the whole time, which can cause some good fatigue or soreness. Allowing the heels to kiss the ground allows the muscles to contract and relax, which provides the nice stretch reflex that makes the bound easier.
Movement Prep
20 Seconds Jumps (No Rope)
20 Seconds Faster Singles
20 Seconds Double Under Practice
PUSH JERKS
Heels
If there is one thing athletes want to take away from today, it is to keep the weight in the heels during the dip and catch of the push jerk. This helps tremendously with balance and power. The heels lay the foundation for everything above. We’ll practice some pausing push jerks to drill this point home.
Movement Prep
10 Second Dip Hold
10 Second Overhead Catch Hold
5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)
5 Push Jerks
S: Push Jerk (build to heavy set of 3)
Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk
This is the best time to make significant change in their movement
Focus in on the heels and hammer that home during these 15 minutes
The Push Jerk is the main focus of this two part workout
Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion
During “Bruiser”, the bar will come from the floor
This should be a weight that can be completed in 1-3 during the workout
WOD: Metcon (AMRAP – Rounds)
“Bruiser”
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
DOUBLE UNDERS
Looking for the double unders today to take around 1 minute to complete
Choose one of the below variations that allows for completion in that time frame:
Reduce Reps
90 Single Unders (1.5x)
60 Seconds of Practice
GENERAL
If the right loading and variations were chosen, we’re looking at completing 3-4 rounds today, or a round every 3-4 minutes
LINS FITT 