Last Week's POTW

Transmenu powered by JoomlArt.com - Mambo Joomla Professional Templates Club

Proud to be Sponsored by

Newsletters

The Free Runner - General Newsletter

WOD - Workout of the Day

EO - Events Only

APK Login

APK Store

DVD - Jump Britain (PAL)

$25.00
Add to Cart

Home

WOD Monday 2-12-07

Monday, 12 February 2007

"Victory belongs to the most persevering."--Napoleon Bonaparte--

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. Compare to Monday 2-5-07

Users' Comments

Display 8 of 8 comments

1. 02-12-2007 11:29

Again, a bit of confusion. I'm assuming this is-

5 rounds of
3x HSPU
3x L-Pullups
3x Pistols [each leg]

and

10 rounds of
3x Box Jumps
1x Broad Jump

Gonna hit this up when I get home in an hour or two!

akh

2. 02-12-2007 11:51

I think that's right, that's how I did it last week

Bubblemaker

3. 02-12-2007 11:55

It's not, it's

3 rounds of
5x HSPU
5x L-Pullups
5x Pistols [each leg]

Bubblemaker

4. 02-12-2007 13:49

Hspu's: 2 on parallettes, 2 on ground
Pistols +12.5 kg (~28lbs)

I lost focus in the 7th set of the box jumps and hit my shin against the table. I continued with a bleeding shin after a good session of cursing and chickening out many times

.

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

Bubblemaker

5. 02-12-2007 14:27

Totally didn't rest between rounds, oh well :] No added weights, just as RX'd

akh

6. 02-12-2007 17:44

I forgot to rest on the jumps too.
Box Jumps: a little over 2 feet w/ a 20pnd. piece of Sandstone
Broad Jumps: ave. 7'5"

Those L Pull-Ups are rough but a great work out.

Saint 7

7. 02-12-2007 18:20

Since I was doing all negatives (Three full pull ups in warm up) on the pull ups and didn't want to do L's, I did 2x5 hanging leg lifts also.

Did everything but the jumps.. was feeling pukie again.

wilrader

8. 02-12-2007 19:46

3x5
3 (sets of) 5 (exercise)

I'll do this tomorrow. I'm still sweating and tired from Parkour.

Neon

Display 8 of 8 comments

Only registered users can comment an article. Please login or register.

Add your comment

< Prev		Next >

[ Back ]