Monday - Upper Body:
-4 x 25 pushups with hands spread wide to focus on chest
-4 x 25 pushups with hands touching to focus on triceps
^All done using 10kg weighted vest.
![](http://nationalfitnessproducts.com/images/product_images/sm_product_250.jpg)
-4 x 15 crunches on the '6 second abs' machine
-4 x 10 second maximum contraction on '6 second abs' machine
![](http://www.6secondabs.net/images/6-point-six-second-abs-200.jpg)
-10 x chinups with hands as wide as possible
-10 x chinups with hands quite wide
-10 x chinups with hands quite close
-10 x chinups with hands touching
^All done using 10kg weighted vest.
-Balance exercises and a few basic drills
Tuesday - Lower Body:
-4 x 25 calf raises
^All done using 10kg weighted vest.
![](http://www.fitness-equipment.com/images/CalfRaises.jpg)
-4 x 15 pistols on each leg (30 per set)
^All done using 10kg weighted vest.
![](http://www.fullkontact.com/i/pistol1.jpg)
-100 8-9ft precisions
-Balance exercises and a few basic drills
Wednesday - Back and Abs:
-10 pullups with hands as wide as possible
-10 pullups with hands quite wide
-10 pullups with hands quite close
-10 pullups with hands touching
^All done using 10kg weighted vest.
-4 x 26 alternate leg raises on the 'Abdo Board'
-4 x 30 second 'V' sits to 10 second tucked planche.
![](http://www.limbermen.com/gk/Kurt_Thomas_V-sit.jpg)
![](http://www.motion-online.dk/fora/uploads/post-253-1100031237.jpg)
-Balance exercises and a few basic drills
Thursday: Hell Night
-This varies week to week but it's an entire body workout and a very demanding cardio session. See the 'Hell Night' entry below for more details.
Friday: Lower Body:
-4 x 25 calf raises
^All done using 10kg weighted vest.
-4 x 15 pistols on each leg (30 per set)
^All done using 10kg weighted vest.
-100 8-9ft precisions
-Balance exercises and a few basic drills
Saturday and Sunday: Parkour
I avoid strength training on these two days and focus entirely on technical movements. I practice all the basics in different combinations at different speeds and emphasis is placed on speed and accuracy of movement.
2 comments:
witness the fitness!
Great!
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