LINS FITT – Functional Fitness
Mindset
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. Instead of dwelling on what could go wrong, dwell on why it will go right.
Warm-up
30 Seconds
Active Samson
Active Spidermans
Inchworm to Push-up
Alternating Bird Dogs
Front Plank
Shoulder Taps
Hollow Hold
Superman Hold
Side Plank (15 Second Each Side)
Barbell Bent Over Rows
Barbell Front Squat Hold (Active Position)
Barbell Overhead Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
POWER CLEANS & PUSH JERKS
Get Tall, Get Small
Our focus on both of these movements is extending the hips hard and getting under the barbell quickly. Simply put: “Get Tall, Get Small.” Two drills at each movement that will help us with quickly opening the hips and closing the hips are Tall Cleans and Tall Jerks. Both of these drills begin at triple extension and focus on dropping under fast to receive the weight. Take a look at the daily video for a visual of both movements.
Power Clean Movement Prep
6 Tall Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
CHEST TO BAR PULL-UPS
Hips High
With the increased range of motion in the chest to bar pull-up, we can aim to get the hips closer to the bar. The higher the hips are, the less distance that needs to be covered with an upper body pull. The whole motion starts with aiming the feet higher, which keeps the body hollow and primes us for good hip extension. Think: Feet High – Hips High – Arms Finish.
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-up
3 Chest to Bar Pull-ups
Metcon
WOD: Metcon (No Measure)
“Happy Hour” Part #1
2 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
“Happy Hour” Part #2
Until the 15 Minute Mark:
Build to a Heavy Power Clean & Jerk
***With whatever time you have remaining in the 12-minute window, we’ll build to a Heavy Single Power Clean & Jerk
“Happy Hour” Part #3
For Time:
10 Back Rack Lunge (95/65)
9 Bar Muscle-ups
10 Front Rack Lunge (95/65)
9 Bar Muscle-ups
10 Overhead Lunge (95/65)
9 Bar Muscle-ups
SUBSTITUTIONS
Bar Muscle-ups Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups
Ring Assisted MU Progression
STIMULUS
GENERAL
This is Part 1 of a 3 part workout
Part 1 includes 2 barbell movements and 2 gymnastics movements
Immediately following completion of Part 1, you’ll move on to Part 2 – A Heavy Power Clean & Jerk
We’ll cap this opening workout at 9 minutes, which gives you at least 3 minutes to build to a Heavy Power Clean & Jerk in
Part 2
GYMNASTICS MOVEMENTS
Looking to complete these 12 reps in 3-4 sets quick sets today
Adjust volume or choose variations that allows this to happen
BARBELL MOVEMENTS
Let’s choose our barbell weight today off the limiting factor, which tends to be the push jerk
Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean
Choose a weight that you can complete the Push Jerks in 1-2 sets each round
The Power Cleans will likely be completed in small sets or singles throughout
STRATEGY
GENERAL
12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
The goal today is to chip away at sets that you see yourself maintaining across the three rounds
CHEST TO BAR PULL-UPS & TOES TO BAR
The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
Breaking these up into a few sets can reduce time under tension and lead to more sustainability
Here are a few options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
POWER CLEANS
With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward
If you’re confident with bigger sets on the bar, consider the following options:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3
PUSH JERKS
The Push Jerks are probably the one movement we absolutely want to go b
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