Hanging L-sit Hold
Cumulate 75 Seconds total of a hanging static hold
16 Minute EMOM
Odd Minutes – 200m Run
Even Minutes – 3 Front Squat (80% 1RM Power Clean)
Athletes look to complete the 1st Front Squat as a Squat Clean.
“The L-sit is performed by supporting the body entirely by the arms and holding the legs straight out in front. The legs’ posture in the L-sit places an enormous, if not unbearable, moment or torque about the hip that must be counteracted by the abdominals to keep both the legs up and the spine from hyperextending. The exercise is isometric; i.e., it involves no joint movement. Being isometric, we quantify its performance not in reps but by time. As for efficacy, the L-sit may have no peer among abdominal exercises. We make this claim not on the basis of our position on abdominal muscle functionality but on the simple observation that athletes who have developed their L-sit to the point where they can hold it for three minutes subsequently find all other ab work easy. The gymnasts’ unrivaled capacity at hip and trunk flexion is in large part due to their constant training and practice of this exercise.”
—Greg Glassman, from “3 Important Ab Exercises,” May 2003.
6AM – Workout of the day
8AM – Workout of the day
4PM – Workout of the day
615PM – Workout of the day