LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress as the achievement.
Warm-up
30 Seconds Each
Single Unders
Active Spidermans
Glute Bridges
Single Unders
Frog Hops Click Here
Single Leg Glute Bridge (30 Seconds Each Side)
Single Unders
Slow Burpees
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Rack Stretch: 1 Minute
POWER CLEANS
Feet Under the Body
Just like the jump rope, let’s aim to keep the feet under the body when power cleaning. We want to move from a jumping position, where the feet are underneath the hips, to a landing position, where the feet are at shoulder width. A common fault on the power clean is ‘starfishing’ the feet out wide. We’ll work a movement called ‘no feet power cleans’ to work on this proper landing position. Take a look at the daily video for a visual.
Movement Prep
5 ‘No Feet’ Hang Power Cleans
5 ‘No Feet’ Power Cleans
5 Power Cleans
Daily Video
https://www.youtube.com/watch?v=t_xL-zn2wgY&feature=youtu.be
Strength
s: Pausing Power Clean
EMOM x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
STIMULUS
Working through 5 sets of this 2-rep power clean complex
There are two pauses on the first rep, with no pauses on the second rep
The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch
The two reps do not need to be completed ‘touch and go’ – you can drop after the first pausing rep
Percentages are based on your 1RM Power Clean
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105) RX+185/135
30 Double Unders
10 Lateral Barbell Burpees
STIMULUS
The Power Clean is a big focus of this two part workout
Our strength/technique piece is designed to prime us for the power cleans in the workout
Choose a barbell weight for “Zoolander” that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles or small sets during the workout
The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
For the lateral barbell burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
Your score today is total rounds and reps completed across the 15 minutes
We can expect to complete somewhere around 5 rounds today
DAILY VIDEO
https://www.youtube.com/watch?v=t_xL-zn2wgY&feature=youtu.be
LINS FITT 