« on: November 23, 2010, 05:11:08 PM »
Hi guys, I'm finally starting to recover from my knee surgery and i wanted to get my workout schedule done so i can get back into a groove. I wanted to start from scratch just to make sure im doing everything right. I wrote down a rough draft of my new schedule and was wondering if i could get any feedback, if i should change anything etc. So here it goes.
Running: 100m=20sec, 400m=120sec,5000m=36:00, rowing500m=150sec, rowing 2000m 12:00
Pushing: Pushups=5, dips=3 parallel bars, 15sec frog planche
Pulling: pullups=3 kipping pullups, front/back lever 1 skin the cat
Handstands: 60 sec against wall, 1 headstand press
Seats: 5 sec tucked L-sit
Legs: Broad jump=6 feet, 10in vertical, 18in standing box jump, 5 stepups on 24" box
Parkour: Climb up, 22in wall run, 4ft exit from vault
Strength: Dips=3 reps BW, 1 pullup, 195 Bench, 115 press, 345 deadlift, 290 back squat, 150 overhead squat.
Power: Clean and Jerk 175, Snatch 140
Samson Stretch 3 sets 15-30 secs each leg
Overhead squat: 3 sets of 15 with stick or rod
Sit-ups: 3 sets of ?
Back Extension: 3 sets of ? hold for 2 seconds
Pull up: 3 sets as many as possible
Dip: 3 sets of ?
Strength Workout: 5xS 3xR
Monday: Pull-up machine:?, Dips(weighted), front lever progression, power cleans:?, Benching:?, 1x5 deadlifts:?
Tuesday: 1 hour of running in the morning, jog as long as possible. Planche afterwards. Some Pk Training, stretching
Wednesday: Shoulder Press:?, squats, planche progression pushup, pullup machine, dips, Snatch:?
Thursday: 1 hour of running in the morning, Sprint, walk to start, sprint walk back..., planche afterwards, Some Pk training,stretching
Friday: Various machines and weights
Saturday: 1 hour of running in the morning Jog-walk-sprint-walk-jog... planche afterwards, some pk training, stretching
Squats till death
Sit-ups till death
rows till death
pushups till death
Rowing for speed 500, 2000m
Stretches with band for shoulders
Stretching: Table arching up, down , left, right, on floor, bharadvaja's, Ticep stretch, Bicep, indian hands, wrist stretch, lion stretch, namaste behind back, single arm back, sphinx, extended puppy, reclined glute, reclined twist, fire log, cow face, standing calf, ankle circles, single leg seated forward bend, staff pose, reclined big toe, downward dog, baddha konasana, garland pose, prone quad stretch, bridge, camel, dolphin, child's, legs up the wall, savasana
ps. wherever theres a question mark means i need to experiment and find the right weight.