LINS FITT – Functional Fitness
Mindset
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Warm-up
5 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press (https://www.youtube.com/watch?v=a-iuHd5iZTU&feature=youtu.be)
5 PVC Liftoffs (https://www.youtube.com/watch?v=oUT1V3H6pbU)
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
MOBILITY
Barbell Thoracic Opener: 1 minute
HANG POWER SNATCHES
Short Arms
When getting set-up for the hang power snatches, we can look to make our arms shorter by keeping the upper body extended, not rounded forward. When the shoulders round forward, the bar will naturally sit lower on the body, making it harder to get overhead. When the should blades are squeezed together, it puts the upper body in a strong position and helps the bar sit higher on the body. In this position, it’s a shorter distance to jump the bar overhead.
Long Arms
While we want the arms short in the initial set-up, we want the arms long in the jump. Jumping with straight arms allows us to use the legs and the hips to launch the bar overhead. Shortening the arms here by bending early blunts our power output and takes away a good chunk of the bar’s ‘weightless moment’.
Weightlifting
Hang Power Snatch
HANG POWER SNATCH
Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch
The hang position is anywhere above the knee
These 3 reps should be completed unbroken
Teaming athletes up on bars will reduce the number of bodies moving as once, making it easier to see and correct movement
WOD: Metcon (Time)
“Castaway”
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
STIMULUS
GENERAL
Continuing to work the hang power snatch, now in this short sprint chipper
We expect the 3-movement workout to take somewhere between 8-15 minutes to complete
HANG POWER SNATCHES
Looking for a moderate barbell loading in “Castaway”
This should be a weight that you can cycle sets of 5-7 at a time during the workout
STRATEGY
AIR SQUATS
The air squats are the least important part of the workout, essentially serving as the buy-in
Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing
ROW
Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
A faster speed row can easily be lost with multiple long breaks between sets on the barbell
Find a balance between speed here and speed on the barbell
HANG POWER SNATCHES
The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
Because they come from the hang position and not the floor, expect to hold on for larger sets
Fight for bigger sets and short breaks knowing there is nothing else to follow
Here are several options on how to approach the 25 reps:
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 7-6-6-6
5 Sets: 7-6-5-4-3 or 5-5-5-5-5
Gymnastics
21-15-9
15-12-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
LINS FITT 