LINS FITT – Functional Fitness
Mindset
“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.”
– Jocko Willink
As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.
When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.
WU: Warm-up (No Measure)
45 Seconds
Easy Bike
PVC Strict Press & Reach
PVC Straight Leg Swings (15 Seconds Each Side) https://www.youtube.com/watch?v=foyEIeygllk&feature=youtu.be
Moderate Bike
PVC Sotts Press https://www.youtube.com/watch?v=a-iuHd5iZTU&feature=youtu.be
PVC Pass Throughs
Faster Bike
PVC Lift Offs https://www.youtube.com/watch?v=oUT1V3H6pbU
PVC Lat Stretch https://www.youtube.com/watch?v=loMyjjEc7_0
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Teach/Skill
BIKE
Fast Start
Unlike the Power Snatch, we don’t want a controlled start on the bike. When getting the bike going, we want to be aggressive initially. It’s well known that the first calorie on the bike is the hardest to get. Starting with a few seconds of sprinting before settling into your workout pace can help get the wheel going and get the first couple calories on the board.
Movement Prep
5 Second Sprint
15 Seconds Moderate
POWER SNATCH
Controlled Start
The majority of the speed on the power snatch happens through the middle of the lift, not immediately off the floor. Ripping the bar off the ground usually leads to poor positioning and less efficient lifts. We’ll work through a short progression in movement prep to focus on patience off the floor and speed through the middle. Take a look at the daily video for a visual.
Movement Prep
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Deadlift to Hang Power Snatches
5 Power Snatches
Daily Video – https://www.youtube.com/watch?v=WLa4C7sb7gg&feature=youtu.be
S: Snatch Complex (15min to build to a heavy complex)
3-POSITION POWER SNATCH
The 3 positions we’re working from today are:
The Pockets
1 Inch Above Knee
The Floor
This complex is designed to be completed without letting go of the bar, resetting the hands, or pausing on the ground
WODD: Metcon (AMRAP – Rounds)
“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)
POWER SNATCH
The weight increases in each AMRAP
Use the below guideline to determine the right weight for each round:
1st Barbell: Should be able to cycle 20+ Reps When Fresh or Large Sets During the Workout
2nd Barbell: Should be able to cycle 10-12 Reps When Fresh or Small Sets During the Workout
3rd Barbell: Should be able to cycle 7-10 Reps When Fresh or Quick Singles During the Workout
BIKE
In these short windows, it’s important to choose the right calorie number to ensure we get enough work completed
We’re looking to get at least two attempts on the bike in each 3-minute window, so choose a calorie number that you can complete in less than 45 seconds
If unable to Assault Bike, complete one of the following:
12/9 Calorie Row
100 Meter Run
9 Lateral Barbell Burpees
If short on bikes, stagger athletes on opposite 3-minute windows
LINS FITT 