LINS FITT – Functional Fitness
Mindset
“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill
Everyone hears things. Not everyone listens.
Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.
What if we changed those efforts around.
Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.
Listen not with the intention to respond, but with the intention to understand.
WU: Warm-up (No Measure)
30 Seconds
Push-up to Down Dog
Front Plank
Active Samson + Air Squat
Spiderman + Hamstring Stretch
Alternating Bird Dogs
Active Samson + Air Squat
Inchworm to Push-up
Shoulder Taps
Active Samson + Air Squat
Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Chest Stretch: 45 Seconds Each Side
Wrist Stretch: 30 Seconds
Teach/Skill
CLEANS
Below the Knee
We want to have a controlled first pull as the bar comes off the floor for the power cleans. The majority of the speed happens once the bar is above the knee, not immediately from the floor. Treat the knees like speed bumps. We can only go fast once we pass them. Controlled below the knees, fast above the knees.
Above the Knee
The speed happens after the bar passes the knees. This is commonly referred to as “speed through the middle”. We use the momentum from the floor in the power clean, but we also want to use the momentum from the top in the hang power clean. A common thing seen on the hang power clean is that athletes will pause at the top of the knee, then clean the bar up to the shoulder. This is the equivalent of pausing in the back swing of a kettlebell swing. The momentum in helpful. Try lowering the bar to just above the knees, then immediately changing directly. This quick change of direction will allow for a more powerful hang power clean.
Movement Prep
5 Clean Deadlifts (Slow Below Knee)
5 Power Cleans
5 High Hang Power Cleans
5 Hang Power Cleans
Teach/Skill
DEADLIFTS
Above the Knee
The same weightlifting principle from the power clean apply to the deadlift. We want to be patient off the floor in the deadlift just like we were in the power clean. Once the bar is above the knees is when athletes can aggressively push the hips forward to lock the weight out. Controlled below the knees, then fast hips forward once the bar is above the knees.
Movement Prep
10 Top Half Deadlifts (Fast Hips)
10 Deadlifts (From Mid-Shin)
Teach/Skill
PUSH-UPS
Push & Push
With so many things to think about in the push-up, breathing is typically not one of them. Bracing hard through the midline and squeezing the glutes and quads hard, it’s easy to hold our breath. One way to get a better rhythm to the breath is to push the air out as your push off the floor. In other words, exhale as you push the floor away.
Movement Prep
15 Second Push-up Plank Hold
5 Slow Push-ups (Push the Air Out)
3 Push-ups
Movement Subs
Reduce Reps
Push-ups to Box or Bench
S: Power Clean (15 min to build to a heavy complex)
Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean
This complex is designed to be completed without pausing on the ground or dropping the bar
The hang power clean begins with a deadlift to establish the hang position
Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean
WOD: Metcon (AMRAP – Rounds and Reps)
“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
GENERAL
The clean is the focus of this two part workout
The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor
The 2 reps in the strength portion are meant to be completed without dropping the barbell or pausing on the ground
Athletes can expect to perform 3+ rounds if the right weights and variations are chosen in “Power Bar”
BARBELL
We’ll choose the barbell weight today based on the more challenging movement, the hang power clean
This should be a weight that athletes can complete within 2 sets during the workout today
The deadlifts are designed to be on the lighter side today
PUSH-UPS
Choose a push-up variation that athletes could complete unbroken when fresh, but within 3 sets during the workout today
See teaching points for variations
LINS FITT 