29 Jan --HB#5
1 ----------------- 6S
2 ----------------- 6S (-10) ---------------:: Felt more solid
3 ----------------- 6S (-35.5) --------::
4 ----------------- 3S 6 4 2 (-46 + jug) -----:: Better
5 ----------------- 4S 9 5 (-35.5)---------:: Worse, but I also added weight*
6 ----------------- 4S 9 4 (-15) ----:: slightly worse
7 ----------------- 3S 9 5 3 (-46)--:: slightly worse
8 ----------------- 3S 6 5 4 (-20) ----:: slightly worse
9 ----------------- 4S 6 7 (-38) --------- :: worse
Notes: I forgot and ate dinner beforehand, so there was more weight added overall than I intended
* Started to feel tweaky. I may have been able to hold it, but I didn't want to risk injury
POWER PHASE
4 Feb -- Light bouldering (right ring finger a little strained)
5 Feb -- limit bouldering (team wall)
-Gymnastics class as big warmup
-30 min boulder ladders
- 30 min hard bouldering
-20 min limit bouldering
+
10 hspu
Notes: finger feels fine, the very very long warmup is essential!!
6 Feb-- light climbing
Just a couple of routes 10a, 7
+
4 mile bike ride
+
4 x 50 hand extensions (med blue band)
7 Feb -- Moonboarding
~ 1 hour of gymnastics (front handspring on floor and vault)
+
(tem wall)
15 mins ARC
30 mins boulder ladders
10 mins hard bouldering
~40 mins moonboarding (worked on one problem, good progress)
10 Feb -- limit bouldering
(in rec center wall)
-25 min ARC
-30 min boulder ladders
-30 min hard bouldering (tried 2 V4s, no success)
-20 min limit bouldering (continue with V4s and a V5)
+
SE
Weighted dips (60lb) 5-5-4
Superset of TRX piles and one arm shoulder press off a hinged barbell (40lb)
8-8-8, 6-5-5
12 Feb -- moonboarding
-gymnastics warmup
(team wall)
-30 min boulder ladders
-20 min hard bouldering
-40 min moonboarding
Notes: no moonboard sends. Worked on "wuthering heights", "bitter" and "an easy problem"
15 Feb -- Limit bouldering
(rec center wall)
-20 min ARC
-30 min boulder ladders
-30 min hard bouldering
-30 min limit bouldering
+
some negatives of heavy KB's (35-65 lbs) as well as pullups lowering (for elbow pain maintenance)
BEGIN POWER ENDURANCE PHASE
19 Feb - boulder circuits
-50 min gymnastics warmup***
-20 min boulder ladders
-20 min hardish bouldering
-6 rounds 2:4 duty cycle
1st round was nearly successful, I used the teams wall A17, B35, B26, B22. Tries that again but didn't come close for round 2 and 3, then I dropped it down and did, A17,B22,A10,A19. Did the 5th round nearly successful, but couldn't really finish the 6th. It was rough because of the fall
**fell on my neck trying a split leg gainer. Heard and felt a nice big crack down my neck and spine. Feels like a pony jed nerve in the middle of my back
Took weekend off to visit Mikayay, also was probably a good idea to rest neck
26 Feb - boulder circuits
-30 min gymnastic warmup
-20 min boulder ladders
-20 min hard bouldering
-6 rounds 2:4 duty cycle
did the A17,B22,A10,A19 circuit. Never actually completed it perfectly either round. But on the 2nd I did do them all during the time limit, even though falling was certainly included
Notes: Neck is feeling better. I lucked out with the fall, no permanent damage