LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.
Warm-up
30 Seconds
Easy Row
Plate Hops Click Here
Moderate Row
Plate Counterbalance Squats Click Here
Faster Row
Plate Front Raise to Overhead Click Here
30 Seconds
Glute Bridges Click Here
Single Leg Glute Bridges (30s Each Side)
Glute Bridge Walkouts Click Here
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Couch Stretch: 1 Minute Each Side
Front Rack Stretch: 1 Minute
ROW
Driving
We can view both of our movement today as having two parts.
The Drive Phase
The Resetting Phase
During the Drive Phase on the rower, we want to keep the heels down as we ‘push’ ourselves away from the monitor. Adjust the foot plate as necessary to keep the heels down. The higher the number, the easier it will be. This allows athletes to use the posterior chain more effectively and transfers over nicely to the thruster, where we’ll also keep the heels down.
Resetting
The Resetting Phase is also known as the Recovery. During the recovery, we want gravity to do most of the work. The goal here is to move slowly in order to, as the name suggests, recover. This slower recovery allows athletes to gear up for another strong drive.
THRUSTERS
Driving
Just like on the rower, the goal of the thruster is to keep the heels down and push through the floor with the whole foot. Especially with the heavier weight, balance is important. If we get pulled onto the toes because the weight is too far forward, we lose heel contact and a strong leg drive. Keep the heels down and jump that weight overhead.
Resetting
There are two things we can think about when resetting the bar to the front rack on the thruster.
1. Elbows Forward: Pointing the elbows forward gets us right back to the the position we started in, with the bar sitting high on the shoulders. If the elbows come straight down, the bar will sit lower on the body and likely throw off our balance.
2. Bar on Shoulde
S: Thruster (Build to a Heavy Single)
WOD: Metcon (Time)
“Donner & Blitzen”
in teams of 2
5 Rounds:
30 Calorie Row or Bike
20 Thrusters (115/85)
**Partners will pick a scheme to split reps evenly
Daily Video https://www.youtube.com/watch?v=9z3niKWXsKw&feature=youtu.be
THRUSTERS
The workout today will be dictated by our thruster approach
The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
1 set is awesome, but only if that is something that can be maintained
If you’re planning on 2 sets at some point, let’s do that from the beginning
When we plan the break, the rest is a lot shorter than if we’re forced to break because of fatigue
ROW
Row at a pace that supports your strategy on the barbell
This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
You should be able to get off the rower, walk to the barbell, and start your first set of thrusters
This is better than rowing fast, taking a long chalk break, then starting
Row methodically, focus on your breathing, and smash the barbell
LINS FITT 