LINS FITT – Functional Fitness
Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.
WU: Warm-up (No Measure)
30 Seconds
Easy Bike
Slow Air Squats
Medicine Ball Deadlifts
Moderate Bike
Active Samson
Medicine Ball Squats
Faster Bike
Active Spidermans
Medicine Ball Slams
Midline Med-Ball Madness
The class is one big team lined up in a straight line. With everyone’s medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both directions. For smaller classes, see how many trips you can make in 1 minute. After the hollow hold, we can switch to a high plank variation.
https://www.youtube.com/watch?v=-V3pvI-TWSQ&feature=youtu.be
Teach/Skill
TOES TO BAR
See the Elbows
During the toes to bar, we can also aim to see the elbows by pushing down on the bar with straight arms. Seeing the elbows can help athletes maintain a better rhythm because it allows them to get the hips behind the bar. If the hips stay under the bar, we end up swinging around. When the hips get behind the bar through this shoulder initiated movement, we’re looking at smoother reps.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
5 Straight Arm Press Downs (See the Elbows)
3 Knees to Chest
3 Toes to Bar
Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Chest / Waist
DUMBBELL SNATCHES
Elbow to Ear
The elbow is the focus in both the pull and this finish of the dumbbell snatch. In the pull, driving the elbow up to the ear ensures the weight stays close to the body. In the finish, keeping the elbow by the ear puts athletes in a solid, stacked position. See today’s daily video for a visual of the dumbbell snatch progression and teaching point.
https://www.youtube.com/watch?v=c5BNGJOmnTs&feature=youtu.be
Strength
S: Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
This is the 1st iteration out of 4 for Back Squat Waves
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 1RM Back Squat
Set clock for 15 minutes to get as far as you can get
WOD: Metcon (Time)
“Flinstones”
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar (RX+ 17 Bar MU)
20 Alternating Dumbbell Snatches (70/50)
STIMULUS
WALLBALLS
Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round (~15 On the Minute)
TOES TO BAR
Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh
DUMBBELL SNATCHES
Going on the heavier side with the dumbbell today
You’ll alternate arms every rep for a total of 10 each side
Choose a weight that allows the 20 reps to be completed under 2 minutes
STRATEGY
GENERAL
With these larger rep schemes, chipping away at manageable sets over the 2 rounds is the name of the game
WALLBALLS
Let’s aim to complete the wallballs in 3-5 Sets:
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 5 Sets of 10
BIKE
There are two ways to attack the bike
Hold a steady, moderate pace and go for bigger sets of toes to bar
Try to hold a stronger pace and work through smaller sets of toes to bar
TOES TO BAR
No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving
Here are some options:
10 Sets of 3
12-10-8 or 10-10-10
5×6 or 6×5
8-8-7-7
8-7-6-5-4
DUMBBELL SNATCHES
There are two ways to approach the dumbbell snatches
1. Steady Singles, Resetting on the Ground: These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)
2. Small Touch and Go Sets: Switching hands in the air for touch and go sets is easier muscularly because of the momentum from the top, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)
LINS FITT 