Advanced parkour strength and conditioning #1

Thought I'd re-read and add some stuff I forgot...

At long last I've managed to get off my ass and deliver some more extreme stuff for you to do, should you be at this level. It's not for everyone, even some of you who've been at it for a while, because some of them are simply too hard. You should, however, be able to modify them somewhere between the basic stuff and here in order to keep yourself progressing.
Broken down into basic body parts. Let us begin.

Chest:
CLAPPING PUSHUPS: You've all seen them, but can you do them? These are normal everyday pushups, where you can push up hard enough to lift yourself off the ground. Repeatedly. Elevate your legs when they get too easy.
WEIGHTED PUSHUPS: suggested in the basic program, you'll need a partner to a) push down on your shoulders, or b) sit on your back.
EXPLOSIVE DIPS: Find somewhere where you can do dips, and do them fast enough to allow a jump.
WALL DIPS: You've just run up a wall and now you have to rely on your triceps and chest to push you up, so you can get your tired ass over the top. Hands on the top of the wall, lower yourself down til your chest basically touches. Keep going ad infinitum. Preferably ad nauseum.

Shoulders:
HANDSTAND PUSHUPS: No surprises here. Predominantly for the front of the shoulder. Up against a wall, go up and down.
INVERTED ROWS: Fvcking hard. Hang upside down from a bar with your hands, with straight arms and feet in the air. Begin to row, up and down.
HANDSTANDS: For a bit of isometric fun, go into a handstand and just hold it. For ages.

Back:
CLAPPING CHINUPS: Like a normal chin up, but pull yourself up explosively, clap your hands like you're trying to save tinkerbell, and catch the bar. Repeat.
ONE ARM NEGATIVES: Hang from a bar with one hand in front of the other, so you're looking down the length of the bar. Do a chinup with your head to one side of the bar, then let go with one arm and SLOWLY lower yourself to a dead hang with one arm. Pull back up and do the other arm. Repeat til you die.
ONE ARM NEGATIVE ROWS: Same as the basic, but with one arm on the way down. Body horizontal.

Arms (Don't focus on arms too much, they'll get theirs during the major muscle group exercises):
DIPS: Triceps will cop punishment here, slow or fast
ONE ARM CHINS: Likewise but biceps punishment instead

Core:
ONE ARM PLANKS: Go into a plank on your elbows or one hand(hands together, elbows apart, body straight), spread your feet a little wider than normal, then take one arm away. Hold the position without twisting for a minute each arm. Try one arm one leg or whatever too. Vary it.
REPETITIVE ARM JUMPS: Just like it says. Do arm jumps and let your feet slide down the wall, so your abs are being worked negatively as you slow the descent of your feet

LEGS:
PISTOLS/ONE LEG SQUATS: You CAN do these, and you will. They rock like the rockingest rocking machine on the rockingest day of its life, and they hurt like being stabbed in the eye. Weight on your heel people, on your HEEL. You can progress to jumping pistols when you're hard like rock.
SPRING BACKS (DEPTH JUMPS): For want of a better name. Find a picnic table or equivalent, jump off it, and as you land in a squat, explode back up for another jump. Turn around, jump back up onto the table and repeat.
ROTATING CALF RAISES: Stand on one leg and do calf raising and lowering in a circular motion (side to side).
CALF HOPS: Jump as high as you can, on one leg, bent leg AND straight leg. Carry something heavy as you progress.