Charles’ Parkour Training Blog

Warm up-

3 Rounds 10 air squats 10 push ups

 

Workout-

Power Clean

• 75# 1×12
• 95# 1×10
• 115# 1×7
• 135# 2×5

Bench Press (Explosive)

• 45# 1×15
• 95# 1×10
• 115# 1×5
• 135# 3×5 

download simple plesure mp3
OAC (right arm)

• 4 finger assist 3×3 

Light day. I got very little sleep as shown in my twitter and I was not in any state to squat or deadlift heavy. Powercleans became very difficult really quick. Long day ahead of me…

Log Update:

• Added in events such as classes, clubs, and jobs
• Each dietary log entry will always be accompanied by a timestamp, given twitter’s stamp is much too vague for my purposes

Warm up

500m row

Workout

Explosive Squats (Eccentric-Concentric)

• Air Squat
• 45# 1×10
• 95# 1×10
• 145# 2×10 

o sole mio ii.mp3

Warm up -

500m row  1:42

Work out -

Front Squat (Rock Bottom)
45# 1×10
65#  1×10
95#  1×10
135#  1×5
155#  3×5
175#  1×3

Weighted Dips
1×10
25# 1×5
45#  1×5
65#  3×5

Clean & Jerk
45#  1×10
65#  1×10
95#  1×5
115#  2×5

Deadlift
135# 1×5
185#  1×5
225#  1×5
255#  1×5

Today was my first attempt at front squats, and I was not disappointed. My 175# attempt was simply to test out my support and assess how my support position held up to weight. It’s good to know my jerk is only slightly behind my power clean at this point. I’m really having fun with this lift and I think it will remain a constant lift in my routine.

This Wednesday I’ll be getting my bodyfat % tested by a professional. Not will this be satisfying due to the large majority of “athletes” in my class (I’m only pretentious some times…) but it will be nice to do a several month-post SS assessment of where my training has come since then.

• below the bassline mp3 download

I’ve been extremely busy with my return back to school and have missed numerous updates in my training.

Warm Up -

500m row

Work Out -

Squats – 155# 1×5
185# 1×5
245# 3×5

Bench Press – 45# 1×15
95# 1×5
135# 1×5
160# (Bodyweight) 3×5

Clean & Jerk – 95# 3×5

Deadlift – 135# 1×5
185# 1×5
225# 1×5
255# 1×5

Write up on my New York adventure soon.mp3 republica speed ballads

Every Sunday is my routinely scheduled gymnastics workout, although I do try to get some work done after I’m done coaching the boys throughout the week. 

Warm Up -

Gymnastics Style warmup (A detailed article on my gymnastics warm up will be written up and published here soon).

Workout -

10 minutes Pirouette work (on floor)

OAHS (Right hand)
- 5×12seconds 2 finger assist

OAHS (Left hand)
-5×8seconds  4 finger assist 

Straddle Press HS (straight arm slow negative)
-5×3 going as slow as possible

15 minutes mushroom circle practice

Upper support PBars
-3×4 Swing to planche/stall 
-10 underbar swings to upper support
-Tried a handstand, scared the crap out of me 

Handstand hold for time
-31 seconds – 24 seconds (People got bored of watching me and started kicking me  >:[  )

For instructional purpose I have some videos. My OAHS is extremely solid although this shot doesn’t quite grab it (You’ll see me attempt to switch to 1 finger). The two finger hold I can solidly hold for over 15 seconds. Still trying to make the transition from 2 to 1 finger:

OAHS 2 finger assist from Charles Moreland on Vimeo.

This is where I need help. I know I have the strength to extend my lower back slowly. I think it may just be a flexibility issue or a shoulder weakness considering how far I need to lean to get myself down. Any help is appreciated:

Slow straight arm straddle press negative from Charles Moreland on Vimeo.oregon – out of the woods download