LINS FITT – Functional Fitness
Mindset
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James
Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.
In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.
Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?
WU: Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Push-up to Down Dog
Push-up Plank Hold (On Hands)
PVC Hang Power Snatches
Push-up to Down Dog
Alternating Bird Dogs
PVC Power Snatches
Push-up to Down Dog
Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
3-Way Shoulder: 30 Seconds Each Position
https://www.youtube.com/watch?v=0JfPWFg3uQ0&feature=youtu.be
S: Power Snatch (3 X 12min EMOM)
Hand Placement
On the theme of hand position, we want the hands wide enough so that the bar sits around the waistband when standing tall. If the hands are too narrow, athletes will have to jump the bar further and make locking the weight out quickly more difficult. If the hands are too wide, overhead stability will be tough. Find that middle ground that feels comfortable overhead and allows for a snappy turnover.
The Hips
Let’s think of launching the bar overhead with the hips and legs. To practice this, we’ll complete three movements before getting into power snatches:
Snatch Grip Push Press (Behind the Neck)
Hang Muscle Snatches (Above the Knee)
Muscle Snatches (Below the Knee)
The goal of all three of these movements is to straight the lower body hard without re-bending the knees. This creates a lot of elevation on the bar that will be helpful within the EMOM and the workout.
Movement Prep
5 Snatch Grip Push Press (Behind the Neck)
5 Hang Muscle Snatches
5 Muscle Snatches
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3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
POWER SNATCH
Over the 12 minutes, athletes will complete 3 reps every minute
There is the option to increase in weight, or to stay at the same weight across to focus even more on technique
These are intended to be touch and go repetitions, not singles
Having half the room go on 0:00 and the other half on 0:30 can make it easier to see and correct movement as coaches
Teach/Skill
CHEST TO BAR PULL-UPS
Hand Placement
The grip in the chest to bar pull-up is slightly wider than a traditional pull-up. Going slightly wider than shoulder width can reduce the pulling distance and make it easier to make contact with the chest.
The Hips
Just like on a snatch, the hips should do most of the work on a kipping chest to bar pull-up. The hips are what creates the “weightless moment” for athletes. It is only after this weightless moment happens that we want to pull down on the bar. Pulling early makes it feel like we’re pulling more weight.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
5 Chest to Bar Pull-ups
PUSH-UPS
Hand Placement
The ideal width for hand placement for the push-up is at shoulder width or maybe just a little outside. We also want our hands back far enough that the shoulder, elbows, and wrist are all in one straight line during the high plank position. It can be common here to have the hands too far forward.
The Hips
Unlike the other two movements in this workout, the hips aren’t involved in helping us finish the push-up. The goal of the hips is simply to stay locked and to move proportionally to the shoulders during the whole movement. We can keep the hips locked by squeezing the belly, butt, and quads tight during the movement. We want to maintain this “plank-like” feeling on the way up and down.
WOD: Metcon (AMRAP – Rounds and Reps)
“High Noon”
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups
might be a good workout to find a partner who is going to use the same weight on the power snatches and share a bar but start in different spots
LINS FITT 