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Old 4 June 2014, 10:40
Justaclerk's Avatar
Justaclerk Justaclerk is offline
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Penitentiary workout

Found out about this routine while watching a YT video by one C.T. Fletcher (he made a brief mention of it during a powerlifting demonstration). The couple of articles that I read on the workout (you can do a Google search on the term) were positive and provided sample 20 - 60 minute sessions. Basically, the workout uses all the core exercises (burpees, jumping jacks, squats, mountain climbers, pull ups) with very high number of repetitions and 15 seconds between sets. One of the metrics cited was when LA County removed weight equipment from their prisons, the inmates switched to these workouts and cell extractions (5:1) went from 60 seconds to 6 minutes. Other articles cited that the inmates strength increased exponentially due to no distractions and access to decent food through a prison's commissary.

IMO this is probably a good program for strength building but I'm sure there are members here who have other opinions (not the least of which is why are we giving prisoners the time to bulk up like they're training for gladiatorial combat).

Your thoughts on the training or the philosophy.
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Last edited by Justaclerk; 4 June 2014 at 10:51. Reason: Word choice: cited vice sited
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Old 4 June 2014, 20:15
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CAP MARINE CAP MARINE is offline
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I was looking at my Fitdeck workouts on my IPhone- creator Phil Black,Bud/s 203.a lot of the same exercises- I have Bodyweight,Stairs,KB,DB,and Navy SEAL workouts.
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Old 20 June 2014, 18:05
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Ranger5280 Ranger5280 is offline
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I find myself shifting to this type of workout more and more (Pen WO). The convenience of it appeals to me. The ability to remain consistent despite a busy schedule is also there.
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