Bubbles

LINS FITT – Functional Fitness

Mindset

DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Warm Up

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

30 Seconds

Single Unders

Alternating Shoulder Taps

Banded Pass Throughs https://www.youtube.com/watch?v=9yTcC5vMneo&feature=youtu.be

Single Unders

Push-up to Down Dog Video

Banded Pull Aparts (Palms Down) https://www.youtube.com/watch?v=mfd6p5Pety8&feature=youtu.be

Single Unders

Inchworm to Push-up Video

Banded Pull Aparts (Palms Up)

Teaching

STRICT HANDSTAND PUSH-UPS

Hand Placement: Hands at Shoulder Width and in Front of Head in Tripod Position

Bottom Range of Motion: Top of Head Makes Contact with Floor

Top Range of Motion: Elbows and Body at Full Extension

WOD: Metcon (3 Rounds for reps)

Bubbles

Part 1: On the 0:00-5:00min

50 Strict HSPU

SUBS— FULL RANGE of MOTION

Reduce Reps

Max Reps in 5 Minutes

Double Dumbbell Strict Press

Feet on Box (Reduces Weight Being Pressed)

Rest 2 min

Part 2: On the 7:00min

1 Set:

Max Unbroken Strict Pull-ups

1 attempt

SUBS

Banded

Part 3: On the 10:00min

12 min AMRAP

10 Burpees

25 Double Unders

Subs

50 Singles or 30 sec or DU Practice
Part 1 Strict HSPU

Setting a baseline for strict handstand push-ups to start the day

The first three pieces today are all to be performed on a running clock

We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00

While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap

If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

Part 2: Strict Pull Up

When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict pull-ups

Let’s only take one attempt at these, as it’s unlikely we’ll improve the second time around within such a short window

Hold yourself to a high standard of strict movement to get an accurate idea of where you’re at on this movement

Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and pass the chin over the top of the bar

If you can get at least 1 rep without banded assistance, let’s complete these with full bodyweight

If you’re unable to complete a strict pull-up without a band, choose the least amount of resistance that allows you to complete at least 1 rep

SUBS

Banded Strict Pull-up

BA: Metcon (No Measure)

Body Armor

3 Giant Sets:

16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)

:30 Second Dumbbell Hollow Hold

Video https://www.youtube.com/watch?v=neU2FQYKAT8&feature=youtu.be