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WOD Monday 2-5-07

Sunday, 04 February 2007

"Our greatest glory is not in never falling, but in getting up every time we do."--Confucius--

APK Warm-Up

Workout: Bodyweight Strength and Power

Handstand Push-Up 3x5

L-Pull-Up 3x5

Pistol 3x5

Perform each exercise, one after another for 5 reps each. Add weight as needed. Rest 2:00 between circuits. After you're done, immediately move on to:

Box Jumps 10x3

Broad Jump 10x1

Perform three high-effort box jumps (either adding weight or finding a near max-effort height) then immediately perform a max-effort broad jump. Rest :30-:45 and repeat x 10

Post any added loads, results and measurements to comments.

Users' Comments

Display 9 of 9 comments

1. 02-05-2007 05:53

This is part of a 6 day a week plan I put together over the weekend, so I hit this up as my AM workout. Handstand Push-Ups (against wall) L-Pull-Ups and Pistols were all with 5lb in a weight vest.

Box Jumps (30" box) and broad jumps (7.5-8.5ft average) were all with 10lb in the weight vest. Rest was :30 between sets.

Getting ready to hit up the Primal fitness workout for today:

Primal Fitness WOD

gearsighted

2. 02-05-2007 06:31

You spelled "Confucius" wrong Gear.

yli

3. 02-05-2007 07:16

Actually, whoever I copied and pasted that from spelled confucius wrong

gearsighted

4. 02-05-2007 13:44

HSPU: half on paralettes, half on flat ground
L-pullups: +10kg (22lbs)
Pistols: +12.5 kg (~28lbs)

Box Jumps: 85cm (~33inches)
Broad Jumps: ~2.4m (~7.9 feet)

Rest :30

Awesome workout Gear, will we see it back?

Bubblemaker

5. 02-05-2007 13:54

We'll definitely be seeing this again soon enough. I've put together a program for myself that has been working great, so I'm going to be incorporating bits of my experiment here and see if it works as well for everybody else!

gearsighted

6. 02-05-2007 13:57

I was able to do 3 full pull ups during the workout today, did the rest as negatives once again.

I substituted pull ups for ring rows with my feet about 6 inches off the ground on a stool. I also did pistols holding on to my rings as to help balance and take some load off my weaker left leg.

I did decline push ups at about a 45 degree angle. I couldn't do the jumps because I was feeling slightly pukie.

wilrader

7. 02-05-2007 14:50

Ok some of the wording was a BIT confusing. Only got it after reading the second description, but the first sounds like repeat the "HSPU 3x5, LPU 3x5, P 3x5" 5 times for 45 reps of each. And the second one sounded like repeat the 10 sets of 3 BJ / 1 BDJ 10 times.

Or maybe that was it. Anyhow here's what I did :] Warm up and 8 minute abs then-

HSPUs last time gave me mega headrush and I felt sick so I did raised leg pushups with a 10lb weight vest on.

Box Jumps I didn't have something "max height" so I did "regular height" with 12.5lb weight vest on, and tried to control that extra weight best I could for the broad jump right after. :]

That's about it!

akh

8. 02-05-2007 14:55

Keep up the good work Wilrader! Pullups are my weakest point by far, I'm getting there though.

akh

9. 02-05-2007 19:51

Didnt do a "solid" workout today. Just went out for a parkour run.

leonn

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