WOD - 090129

Complete 3 giant sets of each of the following:

Embedded BL (1-2 reps) + Reverse Yewkis (3-5 reps)

Embedded PL (1-2 reps) + Korean Dips (3-5 reps)

Embedded FL (1-2 reps) + V-ups with lift (3-5 reps)

Finish with 10 Bridge Walks

notes:

1) Rest 10-20 seconds between the embedded static and the subsequent exercise.

2) Rest 1-2 minutes in between giant sets.

3) If any of the movements are too difficult or easy for the prescribed repetition range, scale them accordingly with another movement from the same family.

4) Choose an embedded static strength variation that allows you to hold for 5-10 seconds per rep.

Coach, when you say 'reverse yewkis' do you just mean starting from the bent-arm FL position and then coming down to a straight hang? Or go from straight hang to a sort of BL position?

5 strict MU/5 minutes, one per minute

3x:

10 sec. Emb. Flat-back Tuck BL + 5 Flat-back Tuck Reverse Yewkis

10 sec. Emb. Tuck PL + 5 Korean Dip

10 sec. Emb. Straddle FL + 5 V-up Lifts @ 5#/ankles

3x bridges from floor, 10 sec./each, stand up on final

3x drop-back—bridge—standing

I made up my own variation of V-ups in today's training session. Perform a V-up lift try and hold in a V-sit for 1-3 seconds then lower to L-sit , it is a V-up lift crossed with an L-sit lift. It is considerably more challenging then if they are performed separately.

ed x said:

I made up my own variation of V-ups in today's training session. Perform a V-up lift try and hold in a V-sit for 1-3 seconds then lower to L-sit , it is a V-up lift crossed with an L-sit lift. It is considerably more challenging then if they are performed separately.

Is it like an L-sit lift started in a v-sit?

ed x said:

I made up my own variation of V-ups in today's training session. Perform a V-up lift try and hold in a V-sit for 1-3 seconds then lower to L-sit , it is a V-up lift crossed with an L-sit lift. It is considerably more challenging then if they are performed separately.

I dont know if you have "Building the Gymnastics Body" book but what you are describing is on page 125, "V-Ups-Lift"

The next step is the "V-Ups-Team" which, instead of pressing into a V-sit, you press into a manna! :shock:

Have fun with it!

Chris H Laing said:

Is it like an L-sit lift started in a v-sit?

No, you do a V-Up and then, instead of reaching up and touching your toes, you press your hands into the floor and try and raise your glutes off the floor and into an L-sit or V-sit

Thanks. Ima go check in the book to get a better idea, because i cant seem to recall anything like that from the book.

Edit - Haha found it almost immediately. Thanks for the help.

The exercise I am describing, or at least trying to :roll: , is a V-up-lift and when you reach the V-sit you perform a n egative L-sit lift (see here).

I think i get it now ed. Instead of just falling out of the v sit, you hold it for a sec or two, then lower to an lsit and hold it for a sec or two. Right?

So a regular L-sit lift, as seen in the link above? Or a cross between a V-up-Lift (page 125 of the book) and an L-Sit-Lift, where you do the V-up-lift and then lower down to an L-sit and then go all the way back down to laying on your back?

I think we are getting hung up on semantics

Hi guys!

What if v-ups with lift is too hard. Are there substitutes?

Thx

Dude, you are doing WODs from 2 years ago. Do the current WODs man, you are going to confuse people. Just do V-ups on the ground or L-sit on bars lifting the legs high as you can at a tempo.

Eddie said:

Dude, you are doing WODs from 2 years ago. Do the current WODs man, you are going to confuse people. Just do V-ups on the ground or L-sit on bars lifting the legs high as you can at a tempo.

Can't tell if GracefulMonkey is trolling or serious...

Either way, do what Eddie says: Stop bumping threads from 2 years ago.