Underrated

LINS FITT – Functional Fitness

Mindset

DAILY MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, and stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Warm-up

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

30 Seconds

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog

Split Squats (Right Leg Forward) https://www.youtube.com/watch?v=Bnx6BYKnhGI&feature=youtu.be

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

Push-up to Down Dog

Split Squats (Left Leg Forward)

Squat Hold (Active Below Parallel)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Teaching

HANG SQUAT CLEANS

The Hands

The hands also play an important role in the Hang Squat Clean. The first priority on this barbell movement is establishing the hook grip. This secure grip allows athletes to jump aggressively with the lower body without the fear of letting go of the weight. When we don’t have the hook grip, there is the tendency to bend early or not extended quite as hard. The second thing we can think about is what the hands are doing after the jump. If we maintain a death grip on the bar, it’s going to be hard for the elbows to rotate around the bar. Some athletes can maintain the hook grip in the front rack, while other have to transition to a loose fingertip grip because of mobility. No matter where mobility is, slightly loosening the grip after the “weightless moment” of the bar allows for fast elbows and a solid receiving position.

Stand Up

When cycling Hang Cleans, it can be common for the bar to leave the shoulders before athletes reach full extension at the top. Let’s quickly remind athletes to stand all the way up before bringing the bar back down to the hang position.

Movement Prep

5 Hang Jump Shrugs

5 Hang High Pulls

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5 Hang Power Cleans

5 Front Squats

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5 Hang Squat Cleans

S: Hang Squat Clean

Hang Squat Clean

On the 1:30 x 6 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean

Set 1: 50%

Set 2: 53%

Set 3: 56%

Sets 4-6: 60%
We’ll use this Clean Complex as a primer for the Hang Squat Cleans that follow in today’s conditioning piece

Complete a set every 90 Seconds for 6 Sets

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

These percentages are based off your estimated 1RM Hang Squat Clean

All 3 reps are designed to be completed without dropping the barbell

WOD: Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

…

Climb By 1 Rep Each Round
GENERAL

It’s the work that can’t be seen in the workout description that truly counts in this workout

The opening 3 rounds essentially serve as a buy-in for what’s to come later

The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

DOUBLE UNDERS

The double unders are ideally completed in 1-2 sets each round (30, 20-10, 15-15)

Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout

With a lot of transitions back and forth, time spent untangling the rope can add up fast

HANG SQUAT CLEANS

Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set

These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set

For Example:

In the set of 8, just think about getting 4 reps done

If you’re feeling good at 4, see if you can finish out the full set

If you need a quick break, you’re already halfway done