LINS FITT – Functional Fitness
Mindset
COMPTRAIN MINDSET
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
Warm Up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Active Samson
Plate Hops
Air Squats
Plate Lateral Squats
Active Spidermans
Plate Counterbalance Squats
Glute Bridges
Plate Ground to Overhead
Inchworm to Push-up
Plate Hand Walk Overs https://www.youtube.com/watch?v=DUe1ekiSInc&feature=youtu.be
Push-up to Down Dog
Plate Overhead Reverse Lunges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Rack Stretch: 45 Seconds
Teaching
POWER CLEANS
Upper Back
The upper back position is going to be important on all three lifts today. Pulling the bar off the floor in the Power Clean, let’s try to get some extension through the upper back by squeezing the shoulder blades together. This extension through the upper back enables athletes to get the bar higher on the body, making the “jump” to the shoulders much easier. If athletes are passive or rounded forward at the upper body, they’ll have less control of the bar from a lower position. Big chest, shoulders squeezed together.
Grip
The hook grip is a must in the power clean. This secure grip is going to allow athletes to jump hard and maintain good mechanics as the weight increases. This is a good day for athletes who don’t typically hook grip to give it a shot. Wrap the thumb around, then the other fingers on top.
FRONT SQUATS
Upper Back
One thing that can contribute to elbows dropping is a loss in stability of the upper back. When the upper back rounds forward, the elbows drop and the bar sits lower on the shoulder. Puffing the chest out and pulling the shoulders back keeps the spine in neutral alignment and the bar closer to the middle of the body. The closer the bar is to the center, the lighter it will feel and the better athletes will move.
Strength
S: MACHO MAN COMPLEX
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk
MACHO MAN COMPLEX (22:00 – 35:00)
Athletes will have about 13 minutes to build to a heavy Macho Man Complex
These 3 movements are designed to be completed unbroken
Let’s try not to blend these movements together into Squat Cleans and Thrusters
Stand all the way up following the Power Clean before starting the Front Squat
Stand all the way up from the the Front Squat before starting the dip of the Push Jerk
WOD: Metcon (3 Rounds for reps)
“Wise Men”
In teams of 2: 1 person will work for 3 minutes while the other partner rests
AMRAP 3:
Max Rounds of “”Macho Man”” (135/95) RX+(165/115)
Rest 3 Minutes
AMRAP 3:
Max Rounds of “”Macho Man”” (155/105) RX+(205/145)
Rest 3 Minutes
AMRAP 3:
Max Rounds of “”Macho Man”” (185/135) RX+(245/165)
GENERAL
“Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018
To get primed for this conditioning piece, we’ll start off the day by building to a heavy barbell complex of 1 power clean, 1 front squat, and 1 push jerk
In “Wise Men”, athletes will work through max rounds of the “Macho Man” complex in three minute windows
With 3 minutes of rest built in, we’re looking to push hard during these work intervals
The score for each AMRAP 3 is the total completed rounds and reps
MACHO MAN
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
The weights will slightly increase with each round
Let’s choose our barbell weights based off the following recommendations:
1st Round: Lighter weight that athletes see themselves being able to complete around 6+ rounds (1 Round Every :30 Seconds)
2nd Round: Moderate weight that athletes see themselves being able to complete around 4+ rounds (1 Round Every :45 Seconds)
3rd Round: Moderately Heavy weight that athletes see themselves being able to complete around 3+ rounds (1 Round Every Minute)
DAILY VIDEO
https://www.youtube.com/watch?v=0W12NYZd-oY&feature=youtu.be
After Party
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold https://www.youtube.com/watch?v=h93nGopP8W0&feature=youtu.be
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs https://www.youtube.com/watch?v=FpaHUsOZZJE&feature=youtu.be
Rest 1 Minute
LINS FITT 