LINS FITT – Functional Fitness
Mindset
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Single Unders
Active Spidermans
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups
Medicine Ball Slams
Single Unders
Mountain Climbers
Medicine Ball Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEADLIFTS
Spacing
Where we want the rope to make contact forward of the toes, we don’t want the barbell forward of the toes. At the bottom of each rep, the bar should be further back, centered over the middle of the foot. With a vertical shin, make sure the steel is aligned with where you tie your shoes.
Movement Prep
Establish Starting Position
10 Empty Barbell Deadlifts
Weightlifting
S: Back Squat Waves
Back Squat Waves
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%
STIMULUS
This is the 3rd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
These percentages are based off your 5RM Back Squat
Metcon
WOD: Metcon (Time)
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
GENERAL
Working through 5 rounds of the 60-30 rep scheme in today’s workout
We’re expecting the workout to be on the mid-range to longer side
It will likely take between 18-25 minutes to complete
DOUBLE UNDERS
Looking to complete these 60 reps in just about a minute
Reduce the volume or choose a variation that allows you to do so
DEADLIFTS
Moving a moderate weight barbell right in the middle of this workout
This should be a load that you can cycle for at least 5-6 reps on each set
BURPEES
These are standard burpees – requiring chest to floor, full extension, and a small clap overhead
DAILY VIDEO
https://www.youtube.com/watch?v=TrvHJCV1O0U&feature=youtu.be
LINS FITT 