LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Single Unders
PVC Pass Throughs
Sit-ups
Single Unders
PVC Lat Stretch
Arch Ups Video
Single Unders
PVC Overhead Squats
V-Ups with PVC
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (12:00 – 14:00)
Couch Stretch: 45 Seconds Each Side
Teaching
HANG SQUAT SNATCHES
Break It Down
The first two movements of our strength barbell complex today essentially break the hang squat snatch into it’s two simpler parts: the hang power snatch and the overhead squat. Layering these movement on top of each other is designed to help athletes move more efficiently once they get to the hang squat snatch. We’ll focus on one thing for each lead-up movement, then put it all together for the hang squat snatch. Here are the focuses for each movement:
Hang Power Snatch: Receive the Bar with Hips Back
Overhead Squat: Continuous Punch Up with the Upper Body
Hang Power Snatch + Overhead Squat: Hips Back + Punch Up
Hang Squat Snatch: Put it All Together
Take a look at the daily video for a visual of this teaching point.
Daily Video https://www.youtube.com/watch?v=TFEbZ9-toSs&feature=youtu.be
Movement Prep
4 Hang Power Snatches
4 Pausing Overhead Squats
4 Hang Power Snatch + Overhead Squat
4 Hang Squat Snatches
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1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Snatch Complex
Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Athletes will have 13 minutes to build to a heavy complex of these 3 movements
The complex is meant to be completed unbroken
As a reminder, the hang position is anywhere from above the knee
It is helpful to group athletes up, which minimizes the amount of bodies moving at once, making it easier for coaches to see and correct movement
Ensure that athletes stand to full extension following the hang power snatch, as we do not want to blend the hang power snatch and overhead squat together
WOD: Metcon (AMRAP – Rounds and Reps)
“Paw Patrol”
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
DESCRIPTION & STIMULUS
Starting the day out with a barbell complex that begins simple and progresses towards the more complicated hang squat snatch
Similar to Monday’s complex, we can build in weight here while keeping good mechanics a top priority
After the complex, we’ll move through 3 higher skilled movements in our conditioning piece, “Paw Patrol”
To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh
Adjust reps or choose a variation listed in “Subs” as needed
Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets
Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead
Handstand Walk
Gymnastics Conditioning
On the 2:00 x 6 Sets:
50′ Handstand Walk
Sub 1 Minute of Practice if You Don’t Have Handstand Walks
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