LINS FITT – Functional Fitness
Mindset
COMPTRAIN MINDSET
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Inchworm to Push-up Video
Front Plank
Glute Bridges Video
Inchworm to Push-up
Hollow Hold Video
Single Leg Glute Bridges (30 Seconds Each) Video
Inchworm to Push-up
Arch Hold Video
Glute Bridge Walkouts Video
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO: Click Here
MOBILITY (12:00 – 15:00)
Child’s Pose: 1 Minute
Video
Front Rack Stretch: 1 Minute
TEACHING
CLEAN AND JERKS
3 Positions
The 3-position power clean is designed to help athletes work on different checkpoints of the movement. Within the power cleans during the workout, we can look to pass through all of these checkpoints. These 3 positions are:
High Hang Position: Shallow dip, bar at pockets, relatively vertical torso
Hang Position: Bar just above the knee, shoulders over the bar
Floor: Power clean from the floor
Strength
S: Clean and Jerks
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%
STIMULUS
This Clean and Jerk Complex serves as a technique primer for the Clean and Jerks we have coming up in the workout that follows
Every 2 minutes, you’ll complete 6 reps on the barbell
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00
These 6 reps are designed to be completed unbroken
The percentages are based on your 1RM Clean and Jerk
The 3 Positions we’re looking for in the Power Clean are:
Pockets
1 Inch Above the Knee
Floor
https://www.youtube.com/watch?v=zf4o3NWMNw8&feature=youtu.be
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
DESCRIPTION & STIMULUS
GENERAL
The clean and jerk is a big focus of this two part workout
We’ll work on positioning, speed, and strength in our opening complex
After that, we’ll complete our conditioning piece – “Bottom Line”
Over the 7 minutes of work, we’ll climb by 3 reps per round
After the 9’s, you’ll progress to 12-15-18….
Your score it total reps completed at the end of the workout
Reference the below number for scoring:
Finish 3’s: 6 Reps
Finish 6’s: 18 Reps
Finish 9’s: 36 Reps
Finish 12’s: 60 Reps
Finish 15’s: 90 Reps
Finish 18’s: 126 Reps
Finish 21’s: 168 Reps
Finish 24’s: 216 Reps
CLEAN AND JERKS
Choose a weight here that you could cycle for 12+ reps unbroken when fresh
Within the workout, these will probably be completed as small sets or quick singles
TOES TO BAR
Let’s choose a variation of toes to bar that you could 15+ reps unbroken when fresh
Within the workout today, 3’s is minimum number we want to hold
You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round
DAILY VIDEO
https://www.youtube.com/watch?v=tVnmrgl-b5s&feature=youtu.be
After Party
AFTER PARTY
Gymnastics Conditioning
AMRAP 7:
1 Pausing Strict Handstand Push-up^
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up^^
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
…
Add (1) Rep to Each Movement Until Time Cap
^ Pause for 1 Second with Head on Ground
^^ Pause for 1 Second with Chin over Bar
LINS FITT 