LINS FITT – Functional Fitness
Mindset
COMPTRAIN MINDSET
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Warm Up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
3 Sets
30 Seconds
Push-up to Down Dog Video
Hollow Hold Video
Air Squats
2 Sets
30 Seconds
Scap Pull-ups Video
Dumbbell Single Arm Strict Press (30 Seconds Each Side)
Dumbbell Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0
Performed with 1 Light Dumbbell
1 Set
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
DUMBBELL STRICT PRESS
Belly & Bell Path
We can use the wall for two drills that will help athletes keep a tight midline and keep a straight bell path when pressing overhead. We’ll face the wall for one drill and face away for the other. When we face the wall, it prevents us from pushing the weight forward of the body. When we face away from the wall, it gives us feedback in order to keep a more neutral back.
See the Daily Video for a visual of these 2 drills. https://www.youtube.com/watch?v=V8WbK36ouo4&feature=youtu.be
Movement Prep
With Lighter Dumbbells:
5 Strict Presses (Facing the Wall)
5 Strict Presses (Facing Away From the Wall
5 Strict Press (Away From Wall)
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Paypal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Power Cleans*
Round 1: 145/95
Round 2: 175/105
Round 3: 195/115
Round 4: 215/125
Round 5: 235/135 (Max Reps)
STRICT MOVEMENTS
Strict movements can feel good early on, but can quickly disappear as volume starts to accumulate
With partners to share the load with, let’s not try to bite off very big sets at the beginning
Being conservative early and breaking these up well before your movement starts to slow down will help preserve your press and pull throughout
Somewhere between 1-5 reps on the strict pull-ups and 4-7 reps on the strict presses is very sustainable
Power Cleans
It’s helpful to have numbers to aim for on each set of power cleans
While these goals are nice, it’s ok to switch up the game plan based on how you feel during the workout
Just like the upper body movements, switch out partners before you have to grind out slow reps
Consider the following break-up options for the back squats:
Round 1: Switch Out Every 8-10 Reps
Round 2: Switch Out Every 6-8 Reps
Round 3: Switch Out Every 4-6 Reps
Round 4: Switch Out Every 2-4 Reps
Round 5: Switch Out Every 1-2 Reps
After Party
Midline Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)
STIMULUS
“”Giant Sets”” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Midline piece
Rest 2 minutes between sets to preserve quality movement
Single Dumbbell Overhead Walking Lunge
Choose a dumbbell weight that allows for a difficult, but unbroken sets of 50 feet on each arm
Make sure the back knee makes contact with the ground and that the lower body stands all the way up between steps
You can build across the 3 sets or stay at the same weight throughout
Weighted AbMat Sit-ups
Anchor you feet and hold the dumbbell high up on the chest throughout the full range of motion
Choose a weight here that allows for 1 break max
You can build across the 3 sets or stay at the same weight throughout
Video
Barbell Romanian Deadlifts
Use 25% of your 1RM Deadlift for these 10 reps (For Example: 400# PR x .25 = 100#)
Stay at the same load across the 3 sets
Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position
LINS FITT 