Sep/Oct 2019

First Full RCTM cycle!:

Phase 1 - General fitness

28 Sep -  8 moderates
w/u - up/down,up/down on a 10a
10a,10b,10d,10d,10d,10b,11a(f),10a(f)  - performed in blocks of  2 (Did 8 accidentally instead of 6)



29 Sep - 4 moderates
w/u - up/down,up/down on a 10a
10b,10c,10c,10b  - in blocks of 2


1 Oct - ARC
2 x 20 (swapping with Morgan on a TR wall)



3 OCT - ARC
2 x 25 (traversing and climbing up, down, in a W pattern on the wall)



5 Oct - 7 moderates
W/u up down up down 10a
10b/c x4, 10d, 10c, 11d (dihedral)


6 oct - 5 moderates
W/u udud 10a
10d, 10c, 10d,10c,10b



8 Oct - 2x30 ARC



10 Oct - 2x30 ARC



12 Oct - 8 moderates
10b,10c,11b,10c, hand crack, 11a,10d,11a



13 Oct - 6 moderates
Climbed "the long climb in taquitz" 6 pitches


15 Oct- ARC
3 x 25


17 Oct - ARC
3 x 25  (very fun today, also missed yesterday, so I did3 sets instead of 2)


20 Oct - 10 moderates
10c,10d,11a,11b,11b(f),11b,10d, 11a,10c, 11d(dihedral, f)


22 Oct - ARC
3 x 30

23 Oct - ARC
3 x 30

24 Oct - ARC
2 x 30 (fun the 2nd round)


STRENGTH PHASE


26 OCT --HB#1

1 ----------------- 6S
2 ----------------- 6S (-20)  ---------------:: too easy, did deeper pocket accidentally
3 ----------------- 6S (-45)
4 ----------------- 6S (-60)
5 ----------------- 6S (-50)
6 ----------------- 6S (-45) -----:: too easy, swapped and did wrong edge size
7 ----------------- 6S (-55)
8 ----------------- 6S (-35)
9 ----------------- 6S (-45)

Eased into, didn't do much of a warmup, subtract 2.5 - 5 lbs next time


29 OCT --HB#2

1 ----------------- 6S
2 ----------------- 5S  5s on 3rd round (-17.5)  ------:: too hard with small edge, add 10 next time
3 ----------------- 6S (-42.5)
4 ----------------- 6S (-57.5)
5 ----------------- 6S (-47.5)
6 ----------------- 6S (-42.5) -----:: too easy drop 7.5 next time
7 ----------------- 6S (-52.5)
8 ----------------- 6S (-32.5)
9 ----------------- 6S (-42.5)
+
Suplemental exercises
3 supersets of:
- 8 chair dips
- 8 posterior raises (5 lbs)
- 8 forceful bridge squeezes