Mobility/Foam Roll

Warm-Up x 2: KB swing x 20, 16 lunges, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Agility, 5 styles, 4 passes each increasing speed

1 BB Clean + 7 Unbroken Thrusters x 5 sets, exactly :45 rest between each set. Try to add weight each set and work up to a medium-heavy 7 (~7-8RPE)

1 Deadlift + :15 Hold, double overhand grip only, no hook grip. 5 sets, working up to a max or near-max load (9-10RPE)

15-12-9 for time:

Burpee

Box Jump, knee to mid-thigh height

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"If you would convince a man that he does wrong, do right. Men will believe what they see."

--Henry David Thoreau-- (1817 - 1862)

 

Strength legend John Grimek on The Mental Approach

 

Mobility/Foam Roll

Warm-Up x 2: Jump rope x 100, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Medicine Ball/Balance Beam; first to 5, best of 3, loser does 30 Wall Balls 20/12#

5 x NJ Ave Sprint, each for time, rest :45-1:00 between each

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:
Knees to elbows
Push-Ups
Push Ball 20/12#

"The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind."

--William James-- (1842 - 1910)

 

All of our regular clients need to add "Peter Parkour" as a friend on facebook so we can keep you up to date on upcoming events and tag your workout pics so you can show off your Primal-ness to all of your friends ;)

 

Mobility/Foam Roll

 

Warm-Up x 2: Jump rope x 100, 10 squats, 10 push-ups, 15 KB swings, 2 samson stretch

 

Front Squat 3-3-3-3, straight sets after warm-up, 8-9RPE

 

Pull-Up 5-5-5-5, straight sets after warm-up, 8-9RPE

 

Row 500m for time, compare to 7-14-10

 

 

"Depend not on fortune, but on conduct."

--Publilius Syrus-- (~100 BC)

 

 

Repetition is what separates a great traceur from a good one. Putting in the time to perfect each movement and then do it over and over until it is second-nature is the theory behind Primal’s infamous “Lots of Something” days. Monday, Parkour students practiced 5 different basic moves for as many repetitions as possible in a set period of time. They did a ton of work in the hour

Here’s some inspiration for next time- http://blane-parkour.blogspot.com/2009/01/law-of-averages.html

Mobility/Foam Roll

Warm-Up x 2:

15:00 Ring Skills: Inversions, levers, Muscle-Ups

4 rounds for time:
Run 1 lap
10 DB Hang Power Clean + PP 20% BW ea. DB
10 Burpees

"I didn't attend the funeral, but I sent a nice letter saying that I approved of it."

--Mark Twain-- (1835 - 1910)

 

"You can have it all. You just can't have it all at once."

--Oprah Winfrey-- (1954 - )

 

Mobility/Foam Roll (Hip emphasis)

 

Warm-Up x 2: Run 1 lap, 10 overhead squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

 

Back Squat: 5-5-5-5, try to add 5-10# to last Wednesday, 8-9RPE*

BB Push Press: 3-3-3-3, work up to a heavy 3, 9-10RPE

 

Hanging Leg Lift: 10-10-10, 1:00 rest between sets

GHR: 10-10-10, 1:00 rest between sets

 

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*RPE, or rate of perceived exertion, is a subjective scale to measure the difficulty of sets to help ensure an optimal amount of intensity for the day. On days where you're beat up, tired or unmotivated, you can scale the intensity down, whereas on days that you're feeling fresh you'll be able to scale your sets up a bit more. I've used this intuitive method in workouts for a while and have had great success, as being able to scale your workload to where it needs to be to get in the most quality work as possible on any given day is a very valuable tool. Over the next few weeks we'll be adding this to our heavy days to get used to rating each set of the workout with it's RPE. I picked up this idea from Mike Tuchscherer at Reactive Training Systems . Definitely check out the articles on the site, as well as picking up the RTS Manual if you want a great guide on how to auto-regulate your training for optimal results.