Tag Archives: L-Sit

Deadlifts and Strict Presses then SDHP, Power Cleans and Push Press

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1 round to warm up of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x Press to L-Sit (Lift you butt and legs)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then accumulate 30 seconds, breaking as needed

  • L-Sit Hold

5 rounds of

  • 3 x Deficit Deadlift @ 1.6x Bodyweight from 10cm Step
  • 6 x Seated Strict Press @ 18kg

Then, inspired by multiple WODs, AMRAP in 10 of

  • 20 x Hang Sumo Deadlift High Pull @ 85lbs
  • 20 x Hang Power Clean
  • 20 x Push Press

Results: Used 245lbs for the Deadlifts. Brpke L-Sit into 6 x 5 second rounds. Metcon 2 rounds. Serious arm pump.

Gymnastics Day, L-Sits and Muscle Ups

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

EMOM for 10 minutes

  • 1 x Ring Muscle Up Transitions (starting seated on floor)

Then EMOM for 10 minutes

  • 1 x Weighted Pullup @ 20kg
  • 5 x Ring Pushups (Rings about 5-10cm from ground)

The 5 rounds of

Results: Done as shown.

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.

Strict Press then Gymnastics Work

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8 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then spend 15 minutes working on

  • Press to Handstand from Frogstand (against wall)

Then EMOM for 10 minutes

  • 1 x Wall Walk
  • 5-10 second Wall Facing Handstand Hold

Then 3 rounds of

  • 10 x Single L-Sit Lifts with hands on floor and raising butt off the floor (r+l=1rep)

Results: Used 120lbs for the Strict Press. Got around 8 full presses to handstand (and a lot of half attempts 😒).