7 sets:
Accumulate a 30-second L-sit hold
3 heavy deadlifts
Rest 2 minutes between sets.
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Stimulus and Strategy:
Today’s workout is not your typical strength day. We have gymnastics strength and weightlifting strength in the same effort. The goal is to complete the L-sit hold in as few sets as possible, then lift a heavy set of 3 deadlifts. Use an option for your L-sit hold that allows you to complete 30 seconds in 3 sets or less. For the equipment used for the L-sit holds, use anything at your disposal — parallettes, boxes, heavy dumbbells, rings, or even the floor. Aim to stay consistent with your L-sit hold and increase the loading of your deadlift as you are able. Keep in mind that heavy is relative and some days are better than others. Stay within your capacity and listen to your body.
Scaling:
Reduce the loading of the barbell. Reduce the duration of the L-sit hold to no less than 20 seconds.
To reduce the complexity of the L-sit hold, shorten the levers (legs). Consider bending one leg and keeping the other straight, bending both legs, or simply holding knees above your hips in a tuck position.
In case of an injury or limitation, consider holding a plank or hollow hold for the L-sit holds. For the deadlifts, consider lifting from blocks, sumo deadlifts, or unloaded good mornings. Remember, we are looking for pain-free range of motion.
Intermediate option:
7 sets:
Accumulate a 20-second L-sit hold, one leg straight
3 heavy deadlifts
Rest 2 minutes between sets.
Beginner option:
7 sets:
Accumulate a 20-second tuck hold
3 deadlifts
Rest 2 minutes between sets.
Coaching cues:
In the deadlift, use your breath to help control the stability of your midline. Before lifting the barbell off the ground, take a deep breath and hold it. After you move through the sticking point, let that breath out. Inhale again as you descend into the next rep.
Resources:
The L-Sit
The Deadlift
L-Sit Scaling
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