American Parkour

Micah we should join together and kill everything with our armies

Actually screw the chupacabre, ferrets are the best animal to ever exist. Mine would kill an army of your hamsters

He found a change of clothes...the only one in rpg history!

Reaction pic to the original 2 girls one cup

Women... turning gay men straight for centuries.

Damn wrong convention...again

P.S. Thanks patrick

Well the goals are ripped straight from the sticky. But as of now i cant run for very long at all, so i just wanted an hour outside running with walking in between to rest untill i can run the whole time. Also i gained a bit of weight in the past few months being absolutely sedentary so i fell really far behind. I nevery really knew alot about fitness, i would work out and stuff this past year and i was getting into fairly good shape, I just wanted to make sure i started off on the right foot this time and condition as efficiently as i can.

EDIT: So you think I should just start off with the bodyweight excercises 4 times a week?

I was thinking of the whole balance aspect, especially after seeing demons drills where he did them on a rail. Oh well i guess i screwed up the skill work part, anyone have some suggestions there?

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.

Goals:
   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
Warmup:
   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 ?
SKill Work:
   Handstands
   L-sit
   step-ups/ pistols
   Planche
   Jump Paractice
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
Sunday: Rest
Endurance Workout:
   Squats till death
   Sit-ups till death
   rows till death
   pushups till death
   Rowing for speed 500, 2000m
Injury Prevention:
   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.

Try-outs for the next high school musical brought some interesting applicants.