1 Dec Climbing comp
No training
-w/u 10 min Arc traverse, 10 min boulder ladders
-Did my 3 climbs
Notes: Elbow pain (either not enough warmup, or 2 days in a row, like last week, is just too much for me right now)
+
Antagonists
-some pushups
-3x5 eccentric lowers (35 lb KB... I think?)
-4x10 hammer outer tilts
-elbow stretching
4 Dec -- redpoint attempts
W/u. 15 min ARC
Redpoint attempts:
11a (got it, the first chosen project, first
Try :D )
11b (the green one, made 3 attempts)
11b (new, black, project worthy for sure
2 failed attempts, gonna try again)
+
3x5 eccentric lowers (24 kg)
7 Dec -- redpoint attemps
w/u 40 mins climbing easy to moderate routes (finally got that stupid pink 10c)
Redpoint attempts:
11b (green, got it first try today)
11b (black, one try, not much progress)
11b (blue, new one, very tough even at bottom)
? 11b-12a, unknown yellow (got a decent way up, definitely tiny holds, quite hard)
8 Dec -- redpoint attemps
w/u 30-40 minutes easy to moderate routes
Redpoint attempts:
11c (new one. Orange one, one very tricky spot, haven't figured it out)
11c x2 (new one. Yellow, can do all the moves individually, haven't figured it all out together)
c/d 10d (fall), crack and dihedral (fall x2)
Notes: Slight bit of elbow pain, not terrible though. Still feeling really strong on dynamic crimp grabs
11 Dec -- 3x4's at SenderOne
3 rounds of 4 leads
round 1: 10c (dihedral), 10b (overhang),10c,10d
round 2: 11c (fell 1 draw from top, then again), 10c, 11a (fell twice in middle, lowered) 10c (hung)
round 3: thin hand crack (fell half way. shoes are destroyed), hand crack x 1.2, 11c dihedral (1 fall)
14 Dec -- 3x4's at SenderOne
Round 1: 10b,10c,10d,11a
Round 2: 11c (2 falls), 11a(1 fall draw),10b, 11b (soft)
Round 3: 11b (hang), 10d, 10c, 10b
+
1 dehedral, 11c
18 Dec -- 3x4's at SenderOne
Round 1: 10b, 10d, 11a, 10d
Round 2: 11c*, 11a (fall last draw), 10d (fall last draw), 10c
Round 3: 11b, 11b, 10d, 10c
19 Dec - Antagonists and cardio
3 sets of circuit:
8-10 TRX pikes
10 slow dips
6 1 arm rows (Mikayla-assisted 1 arm pullup practice last round)
+
Swim
w/u 100m
-5 min kicks only
-5 min arms only
-5 min kick only
-5 min arms only
20 Dec - aerobic activity
1 mile run - 6:05
+
Swim
w/u 200m
-5 min kicks only
-5 min arms only
-5 min kick only
-5 min arms only
-5 min freestyle
c/d flipturn practice
22 Dec -- 3x4s ar Sendsr One
Round 1: 10b,10d, 11a, 11a (no fall. Shaky)
Round 2 :11c (soft, onsight), 10d, 10c ,10b
Round 3 : 11d (fall), 11b (fall), 10c, 11b (1 fall)
28 Dec - Swim
20 mins of:
200 yard freestyle
50 yard sidestroke
------------3 rounds (~15 secsonds remained)<15s p="" remaining="">
Headache after the swim
29 Dec -- conditioning and swimming
3 rounds 6-8 reps of
-IYT's ---10 lbs
-seated leg raises
-hanging leg raises (slow and toes to bar)
+
Swim
w/u. 100 yards
2 rounds on the 130
75 yards
50
50
25 sprint
1 round
50
50
50
50 sprint
C/d
3 rounds
50 fs kick
50 egg beater
30 Dec
5 rounds:
25 free. 25 p 25 s*
50 free, 35 p 35 s*
25 sprint
1.5 min rest
* first round was 25,35 then 20,30 ... all the way to 5,15. So the overall went 60+50+40+30+20 = 200
Puked at the end of this... really hard, headache