LINS FITT – Functional Fitness
Mindset
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.
WU: Warm-up (No Measure)
2 Rounds: :30 on / :06 off
1. PVC Pass Throughs
2. Push-up to Down Dog
3. PVC Strict Press
4. Active Spidermans
5. PVC Push Press
6. Inchworm to Push-up
7. PVC Lateral Hops
8. Mountain Climbers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Pec Stretch on Wall: 30 Seconds Each Side
S: Push Press (1 set of 10)
Push Press
Push Press
10RM
STIMULUS
Setting a weightlifting baseline today with a 10RM Push Press
Take the bar out of the rack for these reps
It may be helpful to follow the following sets when building:
5-6 Sets: 5-7 Reps
2-3 Attempt: 10RM
Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts
We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
Rest as needed between sets to maintain quality
Metcon
WOD: Metcon (Time)
“Little Dipper”
21-15-9:
Push Jerks 135/95 (RX+155/105)
Lateral Barbell Burpees
STIMULUS
PUSH JERKS
Choose a weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh
This should be a weight you should have to break more than twice during the workout
The barbell will come from the floor here, not from a rack, so that you can burpee over the bar
LATERAL BARBELL BURPEES
There is no need to stand to full extension on the lateral barbell burpees
STRATEGY
PUSH JERK
Today is a good day to scare yourself a little with large sets on the barbell
If we minimize sets on the barbell, we maximize time spent moving
Even if this slows you down a little on the burpees, you’re still going to be moving forward with slow reps on the ground
Be methodical and breathe overhead on the push jerks
It’s better to be in control of large sets than to speed through large sets
Here are a few options to consider:
Set of 21: 21, 12-9, 8-7-6 or 7-7-7
Set of 15: 15, 8-7, 6-5-4 or 5-5-5
Set of 9: 9, 5-4, 4-3-2 or 3-3-3
LATERAL BARBELL BURPEES
Burpee at a pace that allows you not stop and enables you to smash the barbell
Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left
Capacity Builder
Silverback Primer
3 Sets:
5 Inchworms
200′ Single Arm Overhead Carry (Change Every 50′)
STIMULUS
First of two iterations, next being a week from today.
Let’s set the baseline today for this set with our best movement. We can increase the loading next week.
LINS FITT 