Tag Archives: Pike Lift

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

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Take 7 sets and work up to heavy 1RM Back Squat

  • 5-3-3-2-1-1-1 x Back Squat

Then AMRAP in 12 minutes if

  • 20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
  • 15 x Kettlebell Swings @ 24kg
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.

Core Work with Weighted Pullups and Dips

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3 rounds of

  • 10 x Stir the Pot (each direction)
  • 3 x Windmills @ 8kg per Side

Every 2 minutes for 8 minutes (4 rounds)

  • 5 x Weighted Pullup @ 13kg
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 8 minutes (4 rounds)

  • 8 x Weighted Dips @ 13kg
  • 10 x Russian Twist @ 14kg

Then 3 rounds of

  • 15 second Tuck Front Lever
  • 30 second Handstand Hold

Results:

Weighted Pullups and Strict Presses

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3 rounds

  • 10 x Pike Lift
  • 30 second Pike Hold

Then EMOM for 5 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups @ Bodyweight

Then 3 rounds of

  • 6 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • 10-12 x Strict Press @ 65% of 3 RM
  • Rest 3 minutes

Results: Heavy Strict Presses were bad… Used 120lbs and got only 6-5-4 reps per round. Need to step back to 80% maybe?

Bench Press and Bodyweight Strength

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3 rounds of L-Sit Complex using low paralettes…

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

Then 3 rounds of

  • 12 x Bench Press @ 70% Body Weight
  • 6-8 x L-Sit Pullups

Then 3 rounds of

  • 10 x TRX Rollouts (like a Barbell rollout but with hands in a TRX)
  • 10 x TRX Bicep Curl
  • 10 x TRX Tricep Extensions

Then accumulate

  • 25 x Strict Toes to Bar

Results: Used 1110lbs for the Bench Press. Otherwise done as shown.

G2OH, Reverse Lunge and Row

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Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 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)

Then AMRAP in 20 minutes

  • 10 x Sandbag Ground to Overhead @ 20kg sandbag
  • 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
  • 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
  • 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.