Aug 302014
 

Skill: L-sit

Progressions:

  • L-sit, knees bent on parallettes/boxes
  • L-sit, legs straight slightly downwards on parallettes/boxes
  • L-sit, legs straight slightly upwards on parallettes/boxes
  • L-sit on ground

Use 5x15s table:

  • 3 x 3 s
  • 5 x 3 s
  • 3 x 6 s
  • 4 x 6 s
  • 4 x 10 s
  • 5 x 10 s
  • 4 x 12 s
  • 4 x 15 s
  • 5 x 15 s

And after that 5x30s:

  • 3 x 5 s
  • 5 x 5 s
  • 3 x 10 s
  • 4 x 10 s
  • 4 x 15 s
  • 5 x 15 s
  • 4 x 25 s
  • 4 x 30 s
  • 5 x 30 s

KB presses, HS walk and ball slams

4 rounds:

  • 1 min kettlebell press (30 sec left, 30 sec right)
  • 1 min Handstand walk / wall climb
  • 1 min Slam ball / v-ups
 Posted by at 19:12