Tag Archives: L-Sit

Split Squats then Double Grace (modified)

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Not for time do 5 rounds of Split Squats:

  • 5 x @ 30kg each leg
  • 5 x @ 40kg
  • 5 x @ 45kg
  • 3 x @ 50kg
  • 3 x @ 53kg

Then for time do Grace with modified weight (Rx is 135lbs/62kg) :

  • 30 x Clean and Jerk/Push Press @ 43kg (95lbs)
  • Rest 5 minutes
  • 30 x Hanging Clean and Strict Press/Push Press @ 30kg (66lbs)

Finally do 5 rounds of 15/45 L-Stis.

Results:  First round of Grace in 4:22, Second round 2:13.  For the first round broke it up into sets of 5 reps each.  Second round powered through as fast as possible, taking a break at 15 then at 25 reps.  Only needed push press for the last 6 or so.

Bench Press, Snatch and L-Sit

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Spend 10 minutes working on overhead squats and related mobility.

For time do:

  • 30 x Hanging Power Snatch @ 30kg

Then not for time perform 3 rounds of:

  • 8 x Bench Press @ 73kg

Then EMOM for 8 minutes do 10/50 L-Sit.

Results:  Kind of a random day.  Started with the plan to do Overhead Squats and Snatches but my OHS are so bad I gave up on that.  Snatches in 2:32.  Could only do 7 Bench Press in the last round though.

Weighted Pullups and L-Site then Deadlifts, Push Press and Kettlebell Swings

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Every 3 minutes, for 15 minutes (5 sets):

  • 3 x Weighted Pullups @ 15kg
  • Rest 20 seconds
  • 15 second L-Sit Hold

Then AMRAP in 15 minutes of:

  • 15 x Deadlift @ 43kg
  • 15 x Push Press @ 43kg (95lbs)
  • 15 x Kettlebell Swings @ 24kg

Results:   Forgot to count…

Squats and Pullups, then Handstand Hold and L-Sit, then a Metcon

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Not for time perform 4 rounds of the following, rest 45 seconds between rounds (copied from CF Invictus):

  • 3-5 x Split Squats in Rack Position per Leg, rest 45 seconds between legs
  • Rest 45 seconds
  • 3-5 x Weighted Pullups with Hammer Grip @ 15Kg – 20Kg

Then EMOM for 10 minutes

  • Odd Minute: 30 Second Handstand Hold
  • Even Minute: 15 Second L-Sit

For time perform 3 rounds of:

  • 30 x Kettlebell Swings @ 24Kg
  • 20 x Burpees
  • 10 x Sandbag Squat Cleans @ 25K

Results:  Got up 5 x 20Kg for the pullups.  Was also able to do a couple of rounds of 5 x Split Squats.  For the Metcon 13:15.  Max HR=171/ Ave HR = 162.