Skill Exercises

[maverick]

I was going to avoid skill based exercises for my workouts because they would slow me down and my focus is endurance, but as it occurred to me today, I need down days. I'm feeling a bit more tired and sore than I should so my workout today will be a light, fun one. To that end, I will be trying to familiarize myself with some skill-based exercises.

Here's some I was thinking about. Bodyweight, 24kg KB, medecine ball, swiss ball, and sandbag or the only equipment I'm considering. The sandbag may even sit in the basement for now as I don't want to reinjure my back/neck.

- One hand pushups (can't do them)
- Pistols (I'm actually decent at these, by have a groin injury that prevents me from doing them now)
- KB Overhead Squat (can do one good one on the right, one crappy one on the left)
- Heavy Windmills/Bent Press
- L-sits
- KB Snatches (can do them, but need to smooth out form)

What are some others that I can try to start learning in my "fun" time?

I'm partial to box jumps for heights.

On the subject of skills, I'm a big believer in low volume and low rep sets with plenty of recovery between sets. The focus is skill perfection and explosiveness, not endurance.

I've also had fun with plyometic power-over pushups and I posted a video once. I'll try to find it and post it here with an edit.

Here they are:

Here is the box jump video:

http://www.youtube.com/watch?v=DxSOMktaG7k

And here is the power-over pushup video:

http://www.youtube.com/watch?v=zLEWm-2MFEQ

I messed up on the initial rep and it haunted me for the rest of the reps.

[Dan C]

You need to order yourself that 16kg kettlebell before you can truly call any of your KB work skill practice. Having said that I would focus on:

Jerks
Snatches
Long Cycle

(all done for time)

and these...

http://www.rmaxinternational.com/flowcoach/?p=138

And even a 16kg might be a little heavy for them.