L-Seat Progression Pt. 1 ~ Gymnastics WOD
Monday (G_Strength_I):
PART I: Bench Press (HBW1D1)
1 x 10 @ 60 = 70
1 x 8 @ 70 = 80
1 x 6 @ 75 = 85
1 x 4 @ 80 = 92
Bar should pause on chest, no
bounce.
Maintain clean width grip and elbows locked in.
PART II: Strict Pull-ups (68D4)
Every 2 Minutes For 10 Minutes
3, 4, 3, 3, Max
Hold a peanut between feet;
Hips in modest Flexion the entire time;
Nose grazes pull-up bar; and,
Pull over bar so that chin could
rest on top if necessary.
🎥Film final set for virtuosity🎥
PART III: L-Sit Progression (68D4)
Refer to video
For 10 Minutes Practice L-Sit Variations
Goal I: Hold Tuck Position For 20 - 30 Seconds (🎥1:30) [Hips must pass through arms];
Goal II: Pistol Tuck Variations (R & L) For 20 - 30 Seconds (🎥0:30); and,
Goal III: True L-Sit For 5, 10, 15 Seconds.
🎥Film final set for virtuosity🎥
PART IV: Exercise
✏Write out and post to comments your next 10 Min L-Sit Progression exercise
PART IV: Exercise
✏Write out and post to comments your next 10 Min L-Sit Progression exercise
PART I: Bench Press
ReplyDelete1 x 10 @ 60 = 70
1 x 8 @ 70 = 80
1 x 6 @ 75 = 85
1 x 4 @ 80 = 92
Did all these weights, felt ok, a little shakey on the last few reps but not close to failing.
PART II: Strict Pull-ups
Every 2 Minutes For 10 Minutes
3, 4, 3, 3, Max
Did all these sets with the peanut in feet, stayed close to the bar like your note said (so you could rest your chin on it). Last max set was 5, form looks good on film.
PART III: L-Sit Progression
Watched video and practiced variations for 10 minutes. Need to work on keeping hips in front of shoulders more but was able to do the pistol tuck variations for ~20 sec and L-sit for ~10 sec (but do need to work on hip position). Will continue to work on this. (also took video of last set).