Tag Archives: Pike Lift

Pullups, Dips and Pike Lifts

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Take 15 minutes

  • Ring Muscle Up Transitions from Floor

Then for time

  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 1 x Weigthed Pullups @ 30kg
  • 2 x Weighted Dip @ 30kg
  • 10 x Pike Lift Overs
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs
  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs

Results: Metcon 9:29. Used weight vest for 10kg, Sandbag 20kg, both 30kg.

The video of my L-Sit Muscle Up from the floor

https://youtube.com/shorts/zIi8va4QYx8?feature=share

seems like all my pullups are paying off.

Pike Lifts, Deadlifts and Box Jumps

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4 rounds of 30 seconds work/30 seconds rest

  • Pike Lift Hold

5 rounds

  • 8 x Single Leg Deadlift @ 32kg Right
  • Rest 30 seconds
  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 60 seconds

Then 10 rounds for time

  • 10 x No Touch Deadlift @ 165lbs/75kg (stop just below the knee)
  • 10 x Box Jump
  • Rest 40 seconds

Results: Metcon 15:01 including rests. Low Deadlift weight meant I could do all rounds unbroken… worked out well.

Single Leg Deadlifts, Core Work then Renegade Rows and KBS

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3 rounds of

  • 10 x Single Leg Deadlift @ 24kg Left Leg
  • Rest 30 seconds
  • 10 x Single Leg Deadlift Right Leg
  • Rest 60 seconds

Then EMOM for 10 minutes

  • Even Minute – 10 x Single Leg Pike Lift from Low Parallettes (L+R=1 rep)
  • Odd Minute – 45 second Handstand Hold

Then 10 rounds of

Results: Deadstop Swings were an interesting change… Metcon 21:16.

Front Squats and Cleans

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Warm up with 2 rounds of

  • 5 x Front Squat @ empty bar
  • 10 x Muscle Clean @ empty bar

3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 75-80% of 1RM

Then every 2 minutes for 10 minutes working up to a heavy Squat Clean complex

  • 1 x High hang from waist
  • 1 x Hang from above knee
  • 1 x Low hang from below knee
  • 1 x Clean from floor.

Then EMOM for 6 minutes

  • 1 x Clean @ max weight from above

Then 4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Pike Lift Pulses
  • Rest 30 seconds

Results: Used 165lbs for the Front Squats. Complex 95-110-120-130-135lbs/61kg. Used 135lbs for the Cleans.

Core Work then Deadlifts and Toes to Bar

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One round of

  • 10 x Single Leg V-Ups Left
  • 10 x Single Leg V-Ups Right
  • 10 x V-Ups
  • 10 x Laying Windshield Wipers (L+R is one rep)
  • 10 x Straight Leg Situp
  • 10 x Pike Lifts
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 10 minutes work up to a heavy

  • 3 x Deadlift

Then 90 seconds work, 30 seconds rest, over 6 rounds

  • 24-20-16-12-8-4 x Deadlifts @ 65% from above
  • Max Reps x Strict Toes to Bar in remaining time

Results: Deadlifts 185-215-235-255-275-285lbs/130kg. Metcon used 185lbs, 11-5-5-5-6-13 reps (45 reps total)… super hard, especially the first 3 rounds.