LINS FITT – Functional Fitness
Mindset
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”
Warm Up
General Warmup
30 sec. each
Inchworms
Kettlebell Deadlifts
Spiderman Stretch
Russian Kettlebell Swings
Samson Stretch
Kettlebell Swings
Air Squats
Kettlebell Goblet Squats
**Performed with Light Kettlebell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Couch Stretch: 1 Minutes
Barbell Thoracic Opener: 1 Minute
Video https://www.youtube.com/watch?v=4_DUZpPAhVc&feature=youtu.be
TEACHING
WALLBALLS
Elbows
The theme on all our movements today is the elbows. The goal on the wallball is to keep the elbows high enough in the squat so that the triceps are parallel to the ground. When the elbows drop, we have to throw the ball a further distance from a poor position. Keep the elbows up and ball high.
TOES TO BAR
Elbows
To maintain a solid rhythm on toes to bar, we can think about getting the upper body in front of the elbows in the arch position and behind the elbows in the hollow position. The toes to bar is initiated with the shoulders. When athletes lose their kipping rhythm, it’s often because the shoulders aren’t doing their job. In this case, the elbows would stay in line with the upper body as the legs flail around. To keep a good rhythm and develop power, pull the upper body forward of the elbows as you “reload” in the arch, and press the upper body behind the elbows as the feet move up towards the bar.
Strength
S: Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%
* Sets 1-4 completed “On the 2:00”
* Sets 5-11 completed “On the 1:00”
* Percentages Based on 5RM Back Squat
Today marks the 3rd iteration of these Back Squat Waves
Each set of back squats are designed to be completed on the clock
Sets 1-4 completed “On the 2:00”
Sets 5-11 completed “On the 1:00”
We have the chance here to build upon last week’s five heavy singles at 104%
Increase loading by feel
The listed percentages are based on your recently established 5RM Back Squat
Metcon
WOD: Metcon (Time)
5 Rounds:
9 Toes to Bar RX+ 15 T2B
15 Wallballs (20/14) RX+30/20
Directly Into…
5 Rounds:
9 Power Snatches (75/55) RX+15 Power Snatches
15 Overhead Squats (75/55)
STIMULUS
GENERAL
You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
There is no rest between each of the 5 round pieces
Your score is total time it takes to complete the 10 total rounds
We expect this workout to take around 10-18 minutes to complete
WEIGHTED MOVEMENTS
The barbell is intended to be very light
This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1
Choose a medicine ball weight that allows you to complete the wallballs is 2 sets
TOES TO BAR
Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets
STRATEGY
PART 1
The rep numbers in the first part of today’s workout are manageable enough that you could shoot for big sets throughout
While we could go for this approach, let’s also consider that there is a second part to this workout
See if you can pick at least one movement to go big sets on and one to chip away at
2 quick sets on toes to bar and 1 set on wallballs will be a common approach
Think about the following sets:
Wallballs: 15 or 8-7
Toes to Bar: 9, 5-4, or 4-3-2
PART 2
Part 2 is all about the overhead squat
Let’s try to break up the power snatches and fight through big sets of overhead squats
The snatches are the best place to break since the bar comes back down to the ground for each rep
If we break excessively on the overhead squat, it means we’re doing extra snatches that don’t count towards our score
Rest as needed before completing your final power snatch to allow for a strong set of overhead squats
Think about the following sets:
Power Snatches: 8-1 or 5-3-1
Overhead Squats: 15 or 8-7
SUBS
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Elbows / Chest / Waist
After Party
Body Armor
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left Side)
:20 Single Arm Kettlebell Overhead Split Stance Hold (Left Side)
7 Contralateral Kettlebell Reverse Lunge (Right Side )
:20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side)
Demo Videos
https://www.youtube.com/watch?v=UN8MfsVPuA4&feature=youtu.be
https://www.youtube.com/watch?v=0Vh-pQ48INo&feature=youtu.be
LINS FITT 