“Water Weight”

LINS FITT – Functional Fitness

Mindset

“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The is the only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

Warm-up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Row

Active Samson Click Here

PVC Pass Throughs Click Here

45 Seconds

Moderate Row

Active Spidermans Click Here

PVC Overhead Squats

30 Seconds

Faster Row

Push-up to Down Dog Click Here

PVC Overhead Squats (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

OVERHEAD SQUATS

Hand Position

Hand position in the overhead squat is athlete dependent and typically comes down to mobility. For athletes who are pretty flexible, a more narrow grip can allow for a very stable and stacked arm position. For athletes who are less flexible, bringing the hands a little wider can allow them to pull the bar back over the center of the body. Athletes can feel out what hand position works best for them in order to maintain weight balance over the middle of the foot. See the daily video for a visual of proper hand position in the overhead squat.

Daily Video https://www.youtube.com/watch?v=L4n10aIMVUE&feature=youtu.be

Strength

S: Back Squat Waves

Back Squat Waves

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

Percentages Off 5RM Back Squat

Metcon

WOD: Metcon (Time)

“Water Weight”

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)
GENERAL

This 3-round, 4 movement workout will be on the medium to long side today

Expecting the work to take somewhere between 16-24 minutes to complete

OVERHEAD SQUATS

Looking to move a light barbell for high reps today

Choose a load that you could complete the 25 reps in 1-3 sets within the workout

CHEST TO BAR PULL-UPS

Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout

BURPEE BOX JUMPS

The burpee box jump requires athletes to stand tall at the top of each rep

You can jump or step out of the burpee, but must jump and land with two feet on the box for “RX”