American Parkour - Parkour and Freerunning

"Competition is a painful thing, but it produces great results."--Jerry Flint, in Forbes--

APK Warm-Up (http://www.americanparkour.com/content/view/254/223/)

Workout:

Dips/Ring Dips 8-6-4-3-3-3-3 Add weight as needed. Rest 1:30 between sets

Pull-Ups 8-6-4-3-3-3-3 Add weight as needed. Rest 1:30 between sets

L-sit: 10x:15, 1:00 rest between sets.

Post loads and results to comments.

Users' Comments

Display 8 of 8 comments

1. 04-25-2007 04:55

Didn't use any extra weight as these exercises are relatively new to me. Couldn't do a single L-sit :sigh

so I'll work on those :grin

paddy

2. 04-25-2007 06:08

Is that 10 reps of 15 sec L-sits?

Taran

3. 04-25-2007 06:18

That is correct sir!

And @paddy, start off slow. For L-Sits you can start off with bent knees, progressing into one straight leg and one bent, and eventually into full L-Sit form!

Good luck!

akh

4. 04-25-2007 07:32

as RXed with +25lbs on dips and pullups. l-sits were a bear

hak

5. 04-25-2007 07:49

i did: L-sit max effort = 10
followed almost immediately by max effort pistols = 40 (alternating, so 20 each leg). after a bath i did 3rounds of: 10 pull ups, 3x 3ft chair jump and 10 diamond push ups. round 1. 1:07, 2. 1:03, 3.00:59. then did some push up plyometric based stuff followed by stretching for the spilts(getting close). might do this tonight after ive got back from trampolining

pete

6. 04-25-2007 07:53

Managed to finish everything, going to be feeling it tomorrow though.

Pull-ups: body weight, 15, 25, 35, 40, 50, 65
Dips: BW, 15, 20, 25, 30, 40, 50

Also posted the results to my blog:
http://www.tysoncecka.com/ archive/redemption

Undaunted

7. 04-25-2007 17:58

Had a bunch of hours raking the sand pit today at a track meet Kelly was coaching at. Just got back now so I'm taking tonight off :]

akh

8. 04-25-2007 19:49

With my schedule, I am not able to do the WOD daily. However I do do physical activity daily and will post whatever I do do every day, just to make myself accountable.

90-minute advanced ballet class
75-minute pointe class

Muse_of_Fire

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Wednesday, 25 April 2007