Training

Friday, April 24, 2009
"Body weight culture fitness contest April 2009"
Spring training
http://www.youtube.com/watch?v=v8h-CLOK7_o&feature=channel_page

Thursday, April 23, 2009
Rest

Wednesday, April 22, 2009
Parkour training

Tuesday, April 21, 2009
Jumping exercises
Running exercises
800m + warmup

Monday, April 20, 2009
Times:
6. 16,89s
5. 16,83s
4. 16,94s
3. 17,00s
2. 16,84s
1. 17,16s
6 x 150m (90% speed)
Running exercises
800m + warmup

Sunday, April 19, 2009
Parkour training

Saturday, April 18, 2009
Rest

Friday, April 17, 2009
10 x jump to cat leap muscle up
10 x L-sit muscle up
Parkour training

Thursday, April 16, 2009
6 x 100m (80% speed)
3 x 80m sprint
6 x 30m sprint
Running exercises
800m + warmup

Wednesday, April 15, 2009
Rest

Tuesday, April 14, 2009
Rest

Monday, April 13, 2009
6 x 150m (90% speed) Aaahh.. that felt good!!
Running exercises
800m + warmup

Sunday, April 12, 2009
Great Challenge


5 x 5 explosive dips
10 x tucked planche to handstand
Little parkour training

Saturday, April 11, 2009
Parkour training

Friday, April 10, 2009
Later











Balance training
Precision training (accuracy, max distance)
10 x Bar catleap muscle ups
10 x L-sit muscle ups
Bar skills
Monkey to precision practice
Parkour training
Warmup

Earlier :
Speed and acceleration training
Running exercises
800m + warmup

Thursday, April 9, 2009
Rest

Wednesday, April 8, 2009
6 x 150m sprint (90% speed)
Running exercises
800m + warmup

Tuesday, April 7, 2009
Rest

Monday, April 6, 2009


6 x acceleration sprint
6 x 80m sprint
Running exercises
800m + warmup
Sunday, April 5, 2009
Rest

Saturday, April 4, 2009
Later :
L- sit Pull ups on rings 5 x 5
Pull ups 5 x 5
Chin-ups 5 x 5
Parallel Grip Pull ups 5 x 5
Total Pull ups : 100
Earlier :


6 x 150m sprint (80% speed)
Running exercises
800m + warmup

Friday, April 3, 2009

February's Bodyweight Video Contest Winner!!
"Congratulations on Winning this months contest! Please let us know the email address associated with your paypal account so that we can send you your winning of $100.00 Also, if you like please send us your bio so that we can post it to our Hall of Fame. Once again thanks for participating in the contest and CONGRATZ!"

Parkour, explosive training

Thursday, April 2, 2009


Parkour training, lots of precisions ( standing long jumps, etc)

Wednesday, April 1, 2009
5 x 5 handstand push ups
5 x 5 dips (explosive)
5 x 10 diamond push ups
5 x 12 pure push ups
5 x 10 dips (wide grip)
840m jog + warmup

Total Push ups : 210

Tuesday, March 31, 2009
Rest
Morning - Physical Education, running exercises, speed training

Monday, March 30, 2009
4 x 12 shoulder shrugs ( 32,5 kg dumbbells)
4 x 5 chin ups (explosive)
4 x 5 wide grip pull ups (explosive)
2 x max (One Arm chin up hold- negatives) both hands
8 x standing long jump ( got all over 3m)
5 x standing triple jump ( both legs - total 10x)
Running exercises
Day - 840m jog + warmup
-------------------------------
3 x 5 chin ups (explosive)
4 x 5 wide grip pull ups (Explosive)
Morning - Physical Education, basketball

Sunday, March 29, 2009
4 x 5 handstand push ups
4 x 10 pure push ups
4 x 10 diamond push ups
5 x 5 explosive incline push ups (legs lower)
5 x 5 explosive incline push ups (legs higher)
5 x 5 explosive dips
4 x 5 tucked planche push ups
Total Push ups : 195

Saturday, March 28, 2009
4 x max front leveler hold
4 x max (One Arm chin up hold- negatives) both hands
4 x 3 muscle ups (high bar)
3 x 3 L- sit muscles ups (low bar)
Few explosive pull ups
5 x flag hold ( both sides)
1 hour Parkour training

Wednesday, March 18, 2009


Little Ghetto training