LINS FITT – Functional Fitness
Mindset
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.
Warm Up
2 Rounds
30 Seconds Each:
PVC Pass Throughs
Inchworm to Push-up
PVC Overhead Squats
Active Samson
*Attempt to Get More Narrow on PVC Pipe with Each Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
GYMNASTICS MOVEMENTS
Tight Arch
Switching our body from an arch position to a hollow position is what gives us power. If we have more tension in our arch swing, we’re going to be able to generate more power in both of these gymnastics movements today. In our arch swing, let’s focus on keeping the legs long, hips pushed forward, and chest open.
Movement Prep
20 Second Arch Hold on Ground
10 Second Arch Hold on Bar
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Strength
S: Back Squat Waves
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
STIMULUS
All percentages are based off your 5-Rep Heavy Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65) rx+(115/85)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65) rx+(115/85)
Chest to Bar Pull-ups
STIMULUS
In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between
Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different
Choose gymnastics variations that you could complete 15+ reps of both movements unbroken when fresh
You could also keep the weights and variations the same and adjust volume:
First AMRAP Example: 15-12-9
Second AMRAP Example: 12-9-6
If you finish the set of 9’s within these windows, you’ll move back to the large opening set
Your score for each couplet is total number of reps completed
Daily Video
https://www.youtube.com/watch?v=-4X1k4gaZZ8&feature=youtu.be
LINS FITT 