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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuse Workout - Week of May 31
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Juxta

Mon 01 Jun 2009 : 00:18

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

Sorry, I've been too pressed for time this week to come up with any good extras like I promised :(

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Read the first post in this thread for rules.

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Upper Body Movement
60 pull ups or any variation of them (e.g. with a kip up, with an assist, with a jump, with negatives, chin ups, narrow grip, wide grip, mixed grip, finger pull ups, weighted, muscle up, one-armed, etc). Go with whatever suits your level.

Lower Body Movement
100 shoulder bridges. Start by squeezing your buttocks and drive your heel into the bench/chair/whatever. No using your arms to push yourself up. Variations = single-legged shoulder bridges, elevated shoulder bridges (put your feet on a step/chair/bed/whatever), single-legged elevated shoulder bridges.

Abdominal Movement
7 minutes worth of planks. Get something that can count seconds and add up all your attempts.

Jumping Movement
100 tuck jumps. Land silently. Keep your chest up and don't bend over quite so much as the video shows. Variations = tuck jumps with a prisoner-style (1)with your hands behind your head - not clasped, just with fingers lightly touching the back of your head or (2)with your hands straight above your head.

Cardiovascular Training
Run for 35 minutes straight at 60% your max effort.

OR

Hill Workout. Have a hill nearby? They make for great training areas. For this workout, you want to be running uphill for 100 meters. Choose your own slope, but make it a decent challenge.
4 laps of running uphill for roughly 100 meters. Strong and hard uphill (70-80% your max effort), recovery downhill (same distance).
Do not run this workout if you do not have an actual hill (No fancy treadmills!!). This workout is hard to set for everyone. If you have any questions, post or PM me and I can answer them.

[ Edited Mon 01 Jun 2009 : 00:21 ]

Ain't nothin gonna break my stride

cak010

Tue 09 Jun 2009 : 11:46

-= PKCali Admin =-

Registered Member #4

Joined: Tue 06 Sep 2005 : 11:49
Location: Los Angeles, CA
Posts: 3102

Is there going to be one for the second week of June?

"We want a change through parkour, not a change of parkour." -Erwan

PK-CALI

PKNA

PAWA-USA

Peace be da journey!
ParkourClasses.com

Juxta

Tue 09 Jun 2009 : 12:41

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

I asked wasabe about it at UCLA the 6th and he said he was back on it, so waiting on him.

Ain't nothin gonna break my stride

wasabe

Tue 09 Jun 2009 : 16:07

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Here ya go. -link-

PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries

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