Neighborhood Ninja!

12/31/12

AM
3 mile walk no time.

PM
Handstand Wall Run
10, 10, 10

Tuck Planche Hold
bw x 10, 10, 10, 10, 10, 10 seconds

Tuck Front Lever Hold
bw x 10, 10, 10, 10, 10, 10 seconds

Bulgarian Ring Push Ups
bw x 5, 5, 5, 5

Bulgarian Ring Rows
bw x 5, 5, 5, 5

Safety Bar Squat
400 x 1

Conditioning
100 KB snatches for time (45 lbs)
TIME: 5.50

My training is taking a little bit of a turn because I need to lose some weight and integrate quite a bit more conditioning work.  I will be focusing on a lot of body weight strength movements and a LOT more KB work. 

The body weight stuff kicked my ass today.  My shoulder girdle needs quite a bit of strengthening as it was very difficult to keep my shoulder extended during the handstand wall walks for a simple 5 reps per arm.  I used to be able to do these for a minute at a time.

The static holds kicked my ass.  The tuck planche was very difficult.  Some of it could be added body weight, but I think my core has also lost a lot of strength in these positions.  The front lever was quite a bit easier. 

My ring rows need a lot of work.  I was able to move my elbows out, but my hands barely moved outward at all. 

The safety bar squats were quite a bit more difficult than I thought they would be, but I liked them.  I will probably doing a lot more of them over the next few weeks.