R9D62/3 – PAP Upper Review and Bootcamp 3.3.2 Cardio

So the bad news is that the knee issues continue, I am not sure why, if it is exercise related, rest related, standing at my desk related or what. I do recall that I have had occasional issues in the past for a few days at a time, I am hoping this will pass. It’s not that I can’t work out, it’s more that I can’t kneel on my right knee because the kneecap is painful. I am trying to baby it a little while keeping it mobile and upping my fish oil a little. I am also thinking about starting with a joint health supplement, a little Glucosamine and Chondroitin maybe. Anyone with any suggestions would be welcome!

So I have finally taken my first steps into Phase 3 with PAP Upper. I have to admit I am a little disappointed. I was expecting some new methodology, some interesting new moves or angles to work the muscles or maybe even something I hadn’t seen before. Sadly it was just my bootcamp class for the public. Maybe I am expecting too much, I mean the workout was OK, I liked the people in the video and the presentation was OK but the workout itself left a little to be desired.

PAP stands for Post Activation Potentiation. It could also easily stand for Pushups And Pullups or Poor Athletic Performance (OK, so maybe that is a little harsh but I was not particularly impressed). It is supposed to be a mix of power, explosiveness, isometrics and flexibility. I found the variety of moves both confusing for the beginner and inadequate for the person supposedly on the third phase of the best at home workout on the planet.

Here is the basic outline, you decide:

Complex 1 (of 2)

10 Renegade Rows (Pushups on dumbbells with rowing between each pushup)
10 Clapping pushups (they are called plyo but to me plyo are airbourne pushups)
60s Plank hold with feet on a medicine ball
60s Weighted bar superman – this was the only challenge during the hour.

Repeat until you have done Complex 1 4 times without resting.

Complex 2

10 Towel Pullups
10 med ball v ups (V-snaps)
10 leg raised shoulder press (other leg resting on an 18″ to 24″ plyo box)
60s Foam Roller Angel

Again repeat 4 times.
I guess it was interesting enough to do a couple of times but it’s not going to be a favourite of mine by a long shot. I hope PAP Lower is a little more challenging.

In contrast, here is my Bootcamp class from last night:

D6 3.3.2 Plates and Weights

World’s Slowest Burpees
Inch Worm
Worlds Greatest Stretch

Workout with bench plates or dumbbells (I used a 45lb plate)

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

10 Front raise
10 Halo
10 Curls
20 weighted In and Out
20 Russian Twists
10 Pullups

10 Laying Press
10 Laying Pullover
20 Laying Press
10 Laying Pullover
10 Weighted Rainbows
20 Laying side crunch each side
10 Pullups

3 thoughts on “R9D62/3 – PAP Upper Review and Bootcamp 3.3.2 Cardio”

  1. Ya, I don’t think that you will find P.A.P. Lower much better – or at least, I didn’t

    But I gotta admit, after doing p90X2, I went back and did a couple of insanity workouts, and I did better at them than I was doing before – so maybe there is something to it

  2. I found that PAP Lower was a little better, at least I found it a little more challenging but I suppose my expectations were just set far too high. Either that or I am in such great shape now that this stuff is just too easy…. I’m going with the expectation thing..

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