Testify Strength & Conditioning: L-sits

Showing posts with label L-sits. Show all posts

Thursday 2016.08.18

How do you rehab after hip surgery? Get strong with the basics (deadlift, bench, press, etc. with squatting to follow soon) . . . and become a beast at pull-ups while you're at it #noexcuses #startingstrength #barbellrehab #barbellmedicine #pullups

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 10, 2016 at 6:50pm PDT

Conditioning
3 rounds AMReAP of:
1:00 KB Swings, 1.5 pood/1 pood
1:00 Rest
1:00 Squats
1:00 Rest
1:00 Burpees
1:00 Rest

Compare (modified) to 2015.08.15.

Finale
Accumulate 2:00 working on an L-sit or a static handstand.

Monday 2016.08.15

Chris deadlifts 108 lbs for a solid set of 5 #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 10, 2016 at 6:42pm PDT

Conditioning
4 rounds, each for time of:
20 1-Arm DB Hang Power Snatch, 50#/35#
20 Goblet Squats, 50#/35#
10 Slapping Push-ups

A new round starts every 3 minutes. When you finish the round, record how much time is left until the next round starts (then rest until the start of the next round). If you do not finish the round before the 3 minutes is up, finish that round and then move directly into the next round - you will then complete as many rounds as possible until the 12 minute mark.

Compare to 2015.08.06.

Finale
Accumulate 2:00 working on an L-sit or a static handstand.

Thursday 2015.10.22

@gedwillol gets set to pull at IronFest I #ironfest #deadlift #startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Oct 18, 2015 at 3:26pm PDT

Skill
5 rounds of:
A) 1:00 double-under or triple-under practice
B) 1:00 L-sit - spend as much of the minute as possible in an L-sit (or your best approximation of the L-sit position)

Conditioning
21-18-15-12-9-6-3 reps for time of:
Walking lunges
Thrusters, 95#/65#
Pull-ups
KTE

20 min cap. Compare to 2014.10.25.

Finale
Accumulate 2:00 on your hands - handstand walking, handstand, dip support, ring dip support, L-sit - your choice.

Monday 2015.09.28

Scott racks another power clean...Scott has been making steady progress with this lift. Awesome to see! #powerclean #power #strength
A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 22, 2015 at 6:31pm PDT

BBG (off)
A) Power Clean + Clean (2 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (2 + 1) x 2 (5 min)

B) L-sit
5 x 30 sec

Strength/WL
Hang Power Clean
5-5-5-3-3-3

Conditioning
10! for time of:
Push Press, 135#/95#
Box Jumps, 30"/24"

Compare to 2014.10.02.

Finale
Mob your shoulders for 2:00/arm.

Monday 2015.09.21

@dawn.cooksey benches 77.5# for 5 #PR #benchpress #powerlifting

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 16, 2015 at 6:11pm PDT

BBG (off)
A) Snatch + Hang Snatch (1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1) x 2 (5 min)

B) L-sit
5 x 30 sec

Strength/WL
Snatch
3-3-2-2-1-1

Conditioning
10:00 AMRAP of:
3 Power Cleans, 135#/95#
1 round of "Cindy" (5 pull-ups, 10 push-ups, and 15 squats)
(Courtesy of CFFB)

Compare to 2014.09.18.

Finale
Thigh bar mash for 2:00/leg

Monday 2015.09.14

Scott gets set to pull another power clean #powerclean

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 13, 2015 at 3:18pm PDT

BBG (off)
A) Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) L-sit
5 x 30 sec

Strength/WL
Snatch
2-2-2-2-2

Conditioning
12 minutes to complete the following . . .
4 rounds of:
15 Shoulder-to-overhead, 135#/95#
15 CTB Pull-ups
50 Double-unders

With the remainder of the 12 minutes, do AMReAP of:
Lateral Jump Burpees

Your score is the number of lateral jump burpees you complete. Scale appropriately so that you complete the 4 rounds in under 12 minutes. Side note - a lateral jump burpee is the following: take your chest to the ground as in a normal burpee, get up, and hop sideways over the bar without clapping - this is one rep. (Courtesy of Outlaw CrossFit)

Compare to 2014.09.25.

Finale
Mob your shoulders for at least 2:00/arm.

Monday 2015.08.24

Phil hits up some back squats while Abbey works on

some snatch-grip push presses and overhead squats.

Skill
4 cycles of:
1. Double-unders/triple-unders
2. L-sit

Spend approximately 1:00 min working on each skill/movement (so each cycle is approximately 2:00). Set a goal for each skill in the cycle.

Conditioning
Partner WOD!
In teams of two, complete the following for time:
50 Box Jumps, 24"/18"
50 Pull-ups or Supine Bar Rows
50 Push-ups
50 Double-unders
50 Deadlifts, 225#/153#
50 Double-unders
50 Push-ups
50 Pull-ups or Supine Bar Rows
50 Box Jumps, 24"/18"

Only one partner may be working at a time. All reps of one movement must be completed before moving on to the next movement.

Compare to 2014.08.28.

Finale
Get at least 5:00 of quality mobility work in before you leave. You take care of your beast mode, and your beast mode will take care of you. Words to live by.

Saturday 2015.08.15

Phil gets after some clapping push-ups while Dawn, Tyler, and Ted hit up some goblet squats.

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. L-sit

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 3:00). Set a goal for each skill in the cycle.

Conditioning
2 rounds AMReAP of:
1:00 KB Swings, 1.5 pood/1 pood
1:00 Rest
1:00 Squats
1:00 Rest
1:00 Burpees
1:00 Rest (Do not perform this rest at the end of the 2nd round since 5 minutes of rest is already planned.)

Rest 5:00

3 rounds for time of:
10 Box Jumps, 30"/24"
20 Pull-ups
30 Sit-ups

Compare to 2014.08.11.

Finale
50 TTB. Get some quality mobility work done when taking breaks between TTB sets.

Monday 2015.08.10

This past Saturday marked the very first annual Mustang Summer Classic! It was a great day, tons of PRs were set (possibly tons of weight were lifted?), and most importantly, athletes had a blast! Thank you so much to everyone who competed, helped in so many ways, and just came to watch and cheer. It is all of you who made that day special, and I can't wait to have another one soon!

If any of you have any pics or videos from the Mustang Summer Classic and wouldn't mind either posting them to Instagram or emailing them to me (testifysc@gmail.com), that would be great - thanks!

From the 1st annual Mustang Summer Classic! #Repost @barbaraamueller with @repostapp. ・・・ Made it through my first meet! Mother/daughter team! #mustangsummergames

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 9, 2015 at 3:56pm PDT

Monday 2015.08.03

Way to go, Ethan! #powerlifting #strongkid #deadlift #sgoa2015 #Repost @imbatdad with @repostapp. ・・・ Ethan at State Games. Body weight deadlift. New personal record by 20 pound (30%) Way to go little buddy. @testifystrengthconditioning #crossfit

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 2, 2015 at 7:03pm PDT

BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Standing Box Jumps (if time permits)
5-5-5-5-5, increasing height with each set

Strength/WL
Back Squat
2 x 5, 1 x 5+

Conditioning
"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).

Finale
A) Back Extensions, 3 x 15 (weighted if possible) - skip if you did GH raises already today

B) Mob your quads or hamstrings for 2:00/leg in between sets of back extensions.

Thursday 2015.07.30

Brianne and Tyler get some wall balls in during last Monday's metcon.

Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. L-sit

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 3:00). Set a goal for each skill in the cycle.

Conditioning
"DT"
5 rounds for time of:
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#

15 min cap

Finale
50 Push-ups AFSAP or 25 HSPU AFSAP. Between sets, mob your shoulders for at least 2:00/arm.

Saturday 2015.07.25

Several shots of Scott pulling a successful deadlift - note the straight

back and how close the bar stays to his legs throughout the entire lift.

BBG (off)
BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Standing Box Jumps (if time permits)
3-3-3-3-3, increasing height with each set

Strength/WL
Back Squat
2 x 5, 1 x 5+

Conditioning
For total time (including rest):

A) 5 rounds of:
5 Pull-ups/Supine bar rows (no bands on pull-ups)
10 Wallballs, 20#/14#
After completing 5 rounds, complete a garage run. Part A ends when you re-enter the weight room and check the clock.

B) Rest 2 minutes.

C) 30 Burpees

Finale
A) Spend 5:00 practicing static handstands.

B) When taking a break between handstands, mob something (your choice) for a total of at least 4:00.

Saturday 2015.07.18

Trey and Mike - always happy after working hard

BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Seated Box Jumps (if time permits)
3-3-3-3-3, increasing height with each set

Strength/WL
Back Squat
2 x 5, 1 x 5+

Conditioning
3 rounds for time of:
400m run
15 Thrusters, 95#/65#

If scaling, choose a weight with which you could get 20-25 thrusters unbroken. There is a 12 min cap on this workout.

Finale
A) Spend 5:00 practicing static handstands.

B) When taking a break between handstands, mob your quads for at least 2:00/leg (thigh bar mash, rolling, couch stretch, etc.)

Thursday 2015.07.09

Pull-ups, ring rows, and burpees make for some excellent conditioning!

Thursday 2015.05.21

@justin__sivilla hits a 135# snatch PR in preparation for his upcoming meet #PR #relentless #yeahbuddy #weightlifting
A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on May 13, 2015 at 9:47pm PDT

At the Bear Open in West Branch, IA, this past weekend, Justin hit meet PRs in

both the snatch (61 kg = 134.5 lbs) and the clean and jerk (71 kg = 156.5 lbs)

. . . and qualified for Youth Nationals in June! Congrats Justin!

BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)

Strength/WL
A) Push Press
3-3-3-3-3

B) Strict Pull-ups
3 x N

Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)

This will have an 8:00 cap, so we will discuss scaling options before we begin.

Finale
5:00 static handstand or handstand walking

Thursday 2015.05.14

Announcement: On Saturday of this week (05/16/15), please use the main doors to enter the building as the west doors will be locked.

Steve mentally prepares himself for a hard set of squats (top), and Scott pushes through his squats with grit and determination (and good technique!).

BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)

Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

Conditioning
3 rounds for time of:
200m run
20 Push-ups
20 OH Reverse Alternating Lunges, 45#/25#

Finale
5:00 static handstand or handstand walking

Monday 2015.05.04

Reminder: There will be no class on Wednesday, 05/06/15, due to Concordia's Leadership Banquet, an event held in the gym at CHS.

Tyler and Brianne and the 1-arm DB metcon from last Thursday

BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Linear Single Leg Box Jumps
Per leg: 5 x 3 (if time permits)

Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

Conditioning
1 minute AMReAP of:
Burpees
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24"/18"
Rest 1 minute

1 minute AMReAP of:
Burpees

Finale
Mob your shoulders for 2:00/arm or bar mash your thighs for 2:00/leg - your choice.

Thursday 2015.04.09

Working hard during the metcon (from left

to right: Emma, Katie, Jack, Phil, and Trey)

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle), and for the 4th cycle, perform as many kipping pull-ups as possible in 1:00 (CTB pull-ups are also acceptable).

If you weren't here last week to start working on strict pull-ups, click here and read the "Pull-up Notes" for an explanation of how this will progress.

Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

If you weren't here last week to start working on strict pull-ups, click here (last Thurday's post) and read the "Pull-up Notes" for an explanation of how this will progress.

Conditioning
Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood

Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.

Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, stretch your calves for at least 2:00/leg (use a 45# plate or a squat rack).

Monday 2015.03.23

Geneva chalks up Diana while Diana daydreams about the

awesome squatting session she is about to undertake . . .

The awesome squat session is underway!

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

Strength/WL
Bench Press
2 x 5, 1 x 5+

Conditioning
You've just done "Helen Goes Upside Down" - let's see how your time from that compares to the one, the only, the original . . .

"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap

Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings for 2:00/leg.

Monday 2015.03.16

Deb finishes a burbee while Katie goes airborne on a box jump.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per round.

Strength/WL
Bench Press
2 x 5, 1 x 5+

Conditioning
7 rounds for time of:
10 Wall Balls, 20#/14#
7 Burpees

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, do the pigeon stretch for 2:00/leg.

Testify Strength & Conditioning