LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.
View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?
Warm Up
30 Seconds
Easy Row
Single Unders
Cossack Squats Click Here
Moderate Row
Single Unders
Pausing Air Squats (3 Seconds in Bottom)
Faster Row
Single Unders
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
PAUSING FRONT SQUATS
Hips Down, Elbows Up
Elbows up in the front squat isn’t just something that happens once when we initially set up for the movement. It’s something we constantly have to be performing throughout the whole rep. The pausing rep gives us a chance to slow things down and really feel out good mechanics. No matter what part of the lift you’re in, always drive the elbows up. When the hips are moving down in the squat, the elbows are driving up. The elbows are also the first thing to lead the way out of the hole.
See the Daily Video for a visual of the Front Squat teaching point. https://www.youtube.com/watch?v=k4JJVMs3qeM&feature=youtu.be
Strength
Front Squat
On the Minute x 8:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
Percentages are based off your 1RM Front Squat
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
WOD: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row or Bike
40 Double Unders
7 Front Squats (165/115) RX+ (225/155)
STIMULUS
General
Working through 5 rounds of this interval workout
You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
Rounds begin on the 0-4-8-12-16
Your score is the slowest score of the 5 rounds
We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
Double Unders
Choose a double under variation that you can complete unbroken in around 30 seconds each round
Front Squats
The barbell comes from the floor for the front squats, so it should also be a weight you can clean
Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round
It is ok to squat clean the first rep
STRATEGY
With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
On the row, focus on a controlled stroke rate with a hard leg drive
Use the recovery here to keep the heart rate down instead of flying through your strokes
With a relatively small number of double unders, shoot for unbroken sets if you can
However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats
Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds
LINS FITT 