LINS FITT – Functional Fitness
Mindset
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Warm-up
This is week 11 of Silverback training. This is deloading week.
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead
1 Minute Each
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
AIR SQUATS
Grip the Floor
All of the movements in today’s workout require a lot of balance. The goal for the barbell movements and the air squats is to stay balanced over the middle of the foot. One way to ensure good balance in the air squat is by gripping the floor with the front and back halves of the feet. Think about pushing the big toe into the ground and pushing the heel through the floor throughout the whole movement, which will help ensure there isn’t too much bodyweight forward or back. This will also carry over nicely to the barbell.
POWER CLEAN + FRONT SQUAT
Receiving Position
The receiving position of the power clean is very similar to the start of a front squat. One way we can nail down better mechanics when catching the barbell in the front rack for the cleans is to approach it similar to a squat clean. A movement we can use that blends the two together is the power clean + front squat. This is essentially a power clean where athletes pause in a quarter squat position, followed by a descent into full a front squat. Athletes will not stand tall after the power clean. Take a look at the daily video for a visual of this drill.
Movement Prep
15 Second Quarter Squat Hold
5 Front Squats
5 Power Clean + Front Squat
Daily Video https://www.youtube.com/watch?v=conkNLqwS3Y&feature=youtu.be
Strength Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks
Metcon
WOD: Metcon (Time)
“Rack City”
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
DESCRIPTION & STIMULUS
Before today’s metcon, we’ll have a chance to fine tune the barbell movements being performed in “Rack City” with a barbell complex
The 6-rep complex is designed to be completed unbroken each time
Build to something heavy for the day while maintaining quality of movement
After the complex we have one round through for time in “Rack City”
Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk
The barbell starts from the floor for all movements
Expecting this workout to take between 5-10 minutes to complete
Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line
LINS FITT 