LINS FITT – Functional Fitness
Mindset
WOD: Warm-up (No Measure)
Announcing “Silverback,” our first training cycle of the 2020 season.
There is no substitute for raw power. But being strong is just one piece of the puzzle. We also need to be able to use it — in our lifting, yes… but also in metcons, gymnastics, and positioning. We need strength everywhere.
Develop raw strength and put it to work.
This is our goal in “Silverback.” Building the strength to make us dangerous, and the durability to help us wield it. One the sword, the other the shield. The best warriors have both.
We’re going to increase our raw power by hammering the slow lifts–squat, deadlift, and press. We’ll increase our ability to use it through proper positioning and mobility. Moving better will lead to new PRs. And the combination of strength and durability will leave us less injury prone, so that we can train harder throughout the year.
Here’s to the coming season, and becoming as strong as a Silverback.
“SILVERBACK” CYCLE OVERVIEW
MONDAY
Squat Waves + “Body Armor” + Midline
TUESDAY
Strict Gymnastic Skills + Conditioning
WEDNESDAY
Pressing + “Body Armor” + Conditioning
THURSDAY
Mixture
Squat Waves
“Wave loading” is a series of sets that build in weight, reduce back to a lighter load, then build again. This allows us to turn on more muscle fibers, enabling us to lift heavier than we might in a linear loading.
Body Armor
Body Armor aims to create bulletproof athletes. Through 2-3 sessions per week, we’ll focus on strength, balance, and positioning. The purpose of Body Armor is to prevent injury and support our strength work.
Strict Gymnastics
Developing, refining, and building our strict capacities, so that when we return back to kipping we have that much more firepower to work with. We’ll see two variations of Strict Gymnastics during this cycle. Half of our sessions will be on a running clock, designed as pure practice. The other half will be actual training, designed to push our thresholds and build capacity.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
Air Squats
V-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (12:00 – 15:00)
Couch Stretch: 1 Minute Each Side
Wrist Stretch: 30 Seconds
Front Rack Stretch: 30 Seconds
TEACHING (15:00 – 25:00)
TOES TO BAR
Fast Feet
There are a couple places where having fast feet can come in handy. The last few inches before contacting the bar tends to be the most difficult. Having fast feet by flicking the lower half of the legs towards the bar can help close this gap more efficiently. The second place it helps to have fast feet is bringing the legs back down. Brining the legs down slowly can cause a loose of rhythm, and in turn, swinging reps. Fast feet here can lead to better kip swings.
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Toes to Bar
Strength
S: Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks
Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy
The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken if possible
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
The first three sets are completed at percentages of your 1RM Clean and Jerk
Climb in weights for the final two, building to a heavy complex for the day
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Randy Savage”
AMRAP 12:
3 Rounds of “Macho Man” (135/95) RX+ 175/125
15 Toes to Bar
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
STIMULUS
“Randy Savage” combines a CompTrain benchmark complex, “Macho Man”, with some gymnastics work
One round of “Macho Man” is 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Unlike the Olympic Complex before, you can break the barbell however you’d like
You must complete all 3 rounds on the bar (27 reps) before moving on to the toes to bar
Choose a toes to bar variation that you are capable of completing 15+ reps when fresh
Looking to complete 3-4+ rounds in 12 minutes
This works out to a round at least every 3-4 minutes
“MACHO MAN”
The power cleans serve as the pacer of the barbell movements
Singles are likely the best option here to keep you moving forward
Going singles here allows you to hold onto the squats and jerks ideally unbroken
Take as much time between clean singles as needed to ensure unbroken squats and jerks
SUBSTITUTIONS
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Chest / Waist
LINS FITT 