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"Our envy of others devours us most of all." —Alexander Solzhenitsyn--
APK Warmup Workout- 5 sets for max-reps of the following-
Handstand Pushups Pistols Pullups Perform each exercise in succession, circuit style, resting as needed (around 1:30-2:00 between circuits) . If you can perform more than 10 reps on any one exercise, add resistance to reduce total reps to the 5-7 range. For pistols and pullups this can be accomplished by holding or strapping on weights, as well as slowing the eccentric (lowering) portion, while performing the concentric (raising) portion powerfully. For HSPU's, increase the range of motion if possible by using parallettes or other raised platforms. If you can perform full ROM handstand pushups for more than 10 reps, you probably don't need too many tips on building strength for bodyweight skills ;) Post total reps and added resistance for each exercise to comments. Compare to 4-17-06
Appropriate Substitutions: HSPU- Slow HSPU lowering, feet-inclined pushups or regular pushups as needed. Pistols- Balance aided by a broomstick or wall, Sitting back onto a low platform, regular slow air squats. Pullups- Slow pullup lowering or assisted pullup machine. |
