Triplets

LINS FITT – Functional Fitness

Mindset

DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.

“Pretty good” is average.

“Pretty good” checks the box.

“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

Teams of 3

3 Rounds

30 Seconds Each:

Station 1: Bike (Increasing Intensity Each Round)

Station 2: Inchworms Video

Station 3: Shoulder Taps Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

TEACHING (12:00 – 25:00)

DEADLIFT

Head to Toe

With a longer workout and a lot of weights to build up to, we’ll keep teaching points for our barbell movements fairly simple today. Going through the checklists listed below can help athletes move better and give coaches things to pay attention to during the workout. With rest built into this team workout, the best time to correct these things is during weight build up and while athletes are resting during the workout. Here are the follow points of performance we can look to hit on each movement, working from head to toe:

Checklist:

Bar Over the Knot of the Laces

Vertical Shin

Hips Set Above the Knees

Neutral Back Position

Shoulders Blades Over the Bar in Set-up

Movement Prep

Go Over Points Of Performance

Establish Set-up Position

30 Seconds of Slow Deadlifts

BENCH PRESS

Head to Toe

Here is the checklist from head to toe for the Bench Press:

Eyes Under the Bar to Start

Shoulder Blades Squeezed Together on Bench Throughout

Thumbs Wrapped Around the Bar Throughout

Elbows 45 Degrees Off the Body

Full Foot in Contact with Floor Throughout

See the Daily Video for a Visual of the Bench Checklist

Movement Prep

Go Over Points Of Performance

10 Slow Empty Bar Bench Press (Each Partner)

WOD: Metcon (Time)

“Triplets”

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike
DESCRIPTION & STIMULUS

Teams of 3 will see how much work they can get done under today’s 25 minute cap

One athlete works at a time, with teammates splitting up reps however they see fit

Note that the weight will increase each round as the reps remain the same

Have one barbell set up for bench press and one barbell for deadlifts, changing the weights as you go

Athletes should be able to complete at least the following reps at each weight during the workout:

**1st Weight: **12+ Reps

2nd Weight: 9+ Reps

3rd Weight: 6+ Reps

It is ok to have multiple bars if teammates are using different weights

If unable to Assault Bike, complete one of the following:

75/50 Calorie Row

Daily Video

https://www.youtube.com/watch?v=4cN924sNQm0&feature=youtu.be