Tag Archives: Deadlift

L-Sit Work then Deadlifts and Handstand Pushups

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Continuing L-Sit work… 3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then EMOM for 10 minutes

  • Even Minute –
    • 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
    • 3 x Box Jumps
  • Odd Minute
    • 3 x Deficit Handstand Pushups from Yoga Blocks
    • 3 x Dynamic Bozu Pushups (over and back = 1 rep)

Then as finisher did a 15k Bike routine on iFIT.

Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.

L-Sits and Deadlifts then a Kettlebell EMOM

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3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then 5 rounds

  • 12 x Deadlift @ 1.5 x Bodyweight
  • 6 x Deadlift @ 1.6 x Bodyweight
  • 6 x Deadlift @ 1.6 x Bodyweight
  • 4 x Deadlift @ 1.7 x Bodyweight
  • 4 x Deadlift @ 1.7 x Bodyweight

Then EMOM for 12 minutes alternate through the the following

Even minutes

  • 3 x Kettlebell Deadlift @ 32kg
  • 3 x Deadstop Kettlebell Swing @32kg
  • Repeat 1x (2 sets total)

Odd minutes

  • 8 x Goblet Squats @ 32kg

Results: Used 230-245-260lbs for the Deadlifts. First time doing 32kg Goblet Squats… surprised I could get the KB up and was able to complete all 6 rounds.

TGUs, Russian Twist and Pike Lifts then Deadlifts and Wall Walks

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3 rounds of

  • 6 x Alternating Turkish Getups (3 per side) @ 14kg
  • 12 x Russian Twist (r+l=1rep) @ 14kg
  • 12 x Pike Lift over a Kettlebell (r+l = 1 rep)

Then 3 rounds for time (Invictus Boston Winter Throwdown #3)…

  • 10-20-30 x Deadlifts @ 185lbs (1.2 x Body Weight)
  • 5-5-5 x Wall Walks

Results: Metcon 11:29.

Front Squats and Lunges then a Kettlebell Circuit

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6 rounds of

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds of

  • 16 x Alternating Front Foot Elevated Goblet Reverse Lunge @ 24kg (total 8 per leg)
  • Rest 1 minute between rounds

Then the latest 5-Round-Circuit from Joellerblades on Instagram… 5 rounds for time using two Kettlebells

  • 16 x Alternating Kettlebell Bent Rows @ 14kg per hand
  • 8 x Kickstand Deadlift Left Leg forward @ 14kg per hand
  • 8 x Kickstand Deadlift Right foot forward @ 14kg per hand
  • 8 x Squat Clean @ 14kg per hand

Results: Used 185lbs for the Front Squat. Metcon 11:07.

Deadlifts and Hip Thrusts, Box Jumps and Double Unders

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5 rounds of

  • 6 x Deadlift @ 1.6 of Body Weight

Then 3 rounds of

  • 15 x Hip Thrusts @ Body Weight
  • 15 x Box Jumps

Then in as few sets as possible, resting as needed…

  • 300 x Double Unders

Results: Used 245lbs/111kg for the Deadlifts, 155lbs for the Hip Thrusts. Double Unders in 7 sets… 25-25-50×5. Was worried that since I hadn’t done DUs in a long time, I might have lost them, so really happy with this result.