Rest Day. If you’ve missed a workout, feel free to check the past posts and complete one of those. Also, don’t forget Jeff is hosting an upper body conditioning session in Grant Park tomorrow!

Functional Strength Training
Functional strength training is what we do at ZombieFit. The reasons for this are varied, but first and foremost, we do this because parkour demands functional strength and coordination. This is only achievable by performing functional movements under load and with speed.

That being said, check out what an experienced bodybuilder found out about strength training in this article by Tom Venuto.

Post thoughts to comments.

Tomorrow at 4pm I will be hosting an upper body training session.  The session will take place in Grant Park in Chicago. The cross streets are Van Buren and Michigan.
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Make sure to eat a good meal before hand and be prepared to work hard!

Call me for more details! 708 253 8321. Hope to see you there

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 19

We are going to use a great list of drills for this WOD. It comes to us from APK (American Parkour)
Additionally, please feel free to review this list at any time for new exercises and ideas.
http://www.americanparkour.com/content/category/5/25/386/

étudiant:
choose 5 of the exercises and do 1 set of 10 reps for each exercise

avancée:
choose 7 of the exercises and do 1 set of 10 reps for each exercise

traceur:
choose 10 of the exercises and do 1 set of 10 reps for each exercise

-post exercises chosen to comments

Cooldown: stretch all the major muscle groups for at least 30 seconds respectively and watch this Parkour Strength Training video!

Rest Day.

Check out this article from the CrossFit Journal regarding overhead lift progression. It goes into great detail regarding the press, push press and push jerk.

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 17

étudiant:
Complete the following sets, in this order, for time: 15 push ups, 1 squat, 13 push ups, 3 air squats, 11 push ups, 5 air squats, 9 push ups, 7 air squats, 7 push ups, 9 air squats, 5 push ups, 11 air squats, 3 push ups, 13 air squats, 1 push up, 15 air squats.

avancée
Complete the following sets, in this order, for time: 15 pull ups, 1 handstand push up, 13 pull ups, 3 handstand push ups, 11 pull ups, 5 handstand push ups, 9 pull ups, 7 handstand push ups, 7 pull ups, 9 handstand push ups, 5 pull ups, 11 handstand push ups, 3 pull ups, 13 handstand push ups, 1 pull up, 15 handstand push ups.

traceur
Same as avancee, only sub L-sit pull ups for regular pull ups.

Post time to comments.

Cool Down
Three 100m forward quadrupedal movements.