LINS FITT – Functional Fitness
Mindset
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.
This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.
What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?
If our thoughts become actions, this must be where we start.
Warm Up
1 Minute
Active Samson
Glute Bridges
Plate Hops
40 Seconds
Active Samson + Air Squat
Single Leg Glute Bridges (40 Seconds Each Side)
Plate Ground to Overhead
30 Seconds
Air Squats
Glute Bridge Walkouts
Plate Counterbalance Squats
Warmup Preformed with 10# or 15# Plate
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
POWER CLEAN & JERK
Bar Path
On the Power Clean and Jerk, we can improve our bar path and efficiency by dialing 3 sections of the lift:
The Beginning: Push the shins back to ensure a straight initial pull off the floor
The Middle: Make sure the elbows track high and outside to keep the bar close to the body
The End: In the dip of the jerk, make sure the forearms are pointed towards the middle of the body so that the bar ends up balanced over the center
Strength
Back Squat Waves
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
ncreasing by 3% across all lifts from last week
All percentages are based off your 5-Rep Heavy Back Squat
We’ll re-test our 5-Rep Back Squat next week
WOD: Metcon (Time)
“Air Fryer”
3 Rounds:
20 Alternating Pistols or 50 Air Squats
10 Power Clean and Jerks (135/95) RX+(165/115)
“Air Fryer” is a simple and effective couplet workout of Pistols/Air Squats and Power Clean & Jerks
Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh
Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles
We expect the 3 rounds to take somewhere in the 5-10 minute range to complete”
LINS FITT 