Bay Area Parkour

Train Hard - Stay Humble

Monday Conditioning, Speed Work

Event Details

Monday Conditioning, Speed Work

Time: October 27, 2008 at 6:15pm
Location: SF State, Near M Stop
Street: 19th & Holloway
City/Town: San Francisco
Website or Map: http://maps.google.com/maps/m…
Event Type: Conditioning
Organized By: technique
Latest Activity: Dec 12, 2008

Event Description

1 1/2 Mile warm-up,
4 x 200m with 200m jog,
2 x 400m with 400m jog,
4 x 200m with 200 jog

10/20/30 Wall climbs
50/100/200 push ups
50/100/150 box jumps
5/10/20 Leg Squats
20/30/40 Burpees

3/5/7 reverse cat crawls
Cat crawl 100 m / Lunge 100m

Abs
20/30/70 leg lifts
10 norwegian bastards
200/300 bicycle crunches
1/2/2:30 minute plank

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Comment by Pigeon on December 12, 2008 at 10:58am
I work monday nights- gahldarnit!
What is a norwegian bastard anyway?
Comment by Chris on October 27, 2008 at 9:58pm
Good work people!
Comment by XiN on October 27, 2008 at 3:45pm
cross country does not increase speed. short interval work does. technique knows this =]. good suggestion for stamina tho
Comment by orem on October 26, 2008 at 10:49pm
i'm so green with envy i can't work out with you guys at this. i swear i'm going to try super hard next semester to keep my monday nights open
Comment by The_Monkeyman on October 26, 2008 at 10:22pm
Holy Moly, I don't know how I survived past monday, but I'm ready to survive it again lol :)
Comment by Chris on October 26, 2008 at 8:32pm
Come Alex! I believe Andrey is coming too.
Comment by Sin on October 26, 2008 at 4:55pm
as usual gonna depend on work. if i can get there in time I will be there
Comment by hillexallen on October 25, 2008 at 10:18pm
When I say it looks tiring, that's a good thing ;)
Comment by hillexallen on October 25, 2008 at 10:17pm
I'll try to come, it looks tiring.

By the way, a really good way to improve speed is to do 4x 1200s (or maybe 4x 800s) with a one minute break in between each one, starting at a pretty fast pace, but increasing your time by about 15 seconds every time.

(My cross country coach's workout)

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