LINS FITT – Functional Fitness
Mindset
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya
We are like the bird. We can fly anywhere in the world. But… we hold ourselves back.
I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I’m not a natural with this. I can’t afford it. I’m afraid of what might go wrong.
Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.
What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.
Warm-up
30 Seconds Each
PVC Pass Throughs
Active Samson + Air Squat
Box Facing Alternating Step-ups
PVC Overhead Squats
Inchworm to Push-up
Lateral Box Step Overs
PVC Overhead Squats (More Narrow)
Push-up to Down Dog
Box Facing Alternating Step-ups
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
POWER SNATCH
Jump, Punch, and Land
Putting it all together with the power snatch. The goal here:
Jump Hard
Punch Hard
Land with Hips Back and Heels Down
We’ll use a few different movements to accomplish these. The behind the neck work is designed to work on hand speed and hip speed. The muscle snatch is essentially the barbell equivalent of the “muscle box jump”.
Movement Prep
5 Snatch Grip Push Presses (Behind the Neck)
5 Snatch Grip Push Jerks (Behind the Neck)
5 Muscle Snatches
5 Power Snatches
Strength
S: Back Squat Waves
Back Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
STIMULUS
This is the 2nd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 5RM Back Squat
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
RX+ 135/95
STRATEGY + WOD
POWER SNATCH
Choose a break-up strategy that allows you to complete the overhead squats without breaking
With the snatches coming back to the ground every rep, it makes them easier to break-up than the overhead squats
You can hold the last rep overhead to go right into the first overhead squat
1 Set: 6
2 Sets: 3-3
3 Sets: 3-2-1
OVERHEAD SQUATS
Let’s aim for unbroken overhead squats throughout
It takes more effort to drop the bar and have to snatch it back up (without that snatch counting towards your score) than it does to hold on for 9 reps
Rest more between snatches as needed to go unbroken here
BOX JUMPS
Move at a steady pace that allows you to recreate your barbell strategy from the previous round
It’s better to slow these down a bit to maximize time spent moving on the barbell
Daily Video https://www.youtube.com/watch?v=H62lZgFeAqk&feature=youtu.be
LINS FITT 