1 Nov --HB#3
1 ----------------- 6S
2 ----------------- 6S (-27.5)
3 ----------------- 6S (-40)
4 ----------------- 6S (-55) -----: very hard, can't go lower
5 ----------------- 6S (-45)
6 ----------------- 6S (-35)
7 ----------------- 6S (-50)
8 ----------------- 4S-9-7 (-30)----: i.e. 4 successes, then 9s/10s, 7s/10s
9 ----------------- 5S-6 (-40)
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Suplemental exercises
3 supersets of:
- 8 shoulder presses (wobbly 25lb weight off sling) (did 9 last round accidentally)
- 8 1-legged squats
- 8 sitting leg lifts
4 Nov --HB#4 -- (same weights as last time)
1 ----------------- 6S
2 ----------------- 6S (-27.5)
3 ----------------- 6S (-40)
4 ----------------- 6S (-55) -----: still very hard, can't go lower
5 ----------------- 6S (-45)
6 ----------------- 6S (-35)
7 ----------------- 6S (-50)
8 ----------------- 6S (-30)
9 ----------------- 6S (-40)
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Suplemental exercises
3 supersets of:
- 8 shoulder pushups (in a v shape angled downward)
- 8 sec hanging legs (last round I just held for as long as possible)
- 8 standing vertical rows (40 lbs)
7 Nov --HB#5
1 ----------------- 6S
2 ----------------- 6S (-25)
3 ----------------- 6S (-37.5)
4 ----------------- 6S (-55) -----: very hard still
5 ----------------- 6S (-42.5)
6 ----------------- 6S (-32.5)
7 ----------------- 6S (-47.5)
8 ----------------- 5S-8 (-27.5)
9 ----------------- 5S-9.5 (-37.5)
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Suplemental exercises
3 supersets of:
- 8 lateral-front raises (10 lbs) (raise weight to front, move to side and lower, then back)
- hanging legs (as long as perfect form, ~10-15 seconds each time
- 8 "one-arm pullups" (feet on ground, doign pullups off morgan's truck, 4 each arm, other hand grabbing slightly
10 Nov --HB#6
1 ----------------- 6S
2 ----------------- 6S (-22.5)
3 ----------------- 6S (-35)
4 ----------------- 6S (-52.5) -----: super hard! Ridiculous that I didn't fail
5 ----------------- 6S (-40)
6 ----------------- 6S (-30)
7 ----------------- 3S-3-6-5 (-45)
8 ----------------- 4S-5-8 (-25)---: added weight despite failing, not bad
9 ----------------- 5S-7 (-35) -----: added weight despite failing, not bad
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Suplemental exercises
3 supersets of:
- quad bridge (feet in, knees out, bridge against shoulders, hold for ~20 sec)
- 5 presses from side plank (each arm)
- 8 curls ea. arm (35lbs?)
13 Nov --HB#7
1 ----------------- 6S
2 ----------------- 6S (-20)
3 ----------------- 6S (-32.5)
4 ----------------- 3S-6-6-6 (-50) -----: super hard! Ridiculous that I didn't fail
5 ----------------- 6S (-37.5) ----------: tweaky near the end
6 ----------------- 5S-9 (-27.5)
7 ----------------- 3S-9-6-7 (-42.5) ---: added weight despite failing, times still improved!
8 ----------------- 3S-8-7-6 (-22.5)---: added weight despite failing, not bad
9 ----------------- 4S-8-7 (-32.5) -----: added weight despite failing, not bad
+
Supplemental exercises
3 supersets of:
- 6 weighted pullups (30lbs)
- 6 hspu against wall (5 last round)
POWER PHASE
16 Nov - Moon Board
- ARC w/u - 20 min
- Boulder ladders - 30 min
V0 x 4, V1 x 4, V2 x 4, V3 x 3, V4 x 3
-Hard bouldering- 10 min
Tried two V5s, close on the first (only one go, but more technical than hard)
-Moon Board - 30 min
Got 2 of 4
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Supplemental exercises
3 super sets of:
-4 1-arm inverted rows (rings)
-5 1 arm kettle bell shoulder presses (36lbs)
-5 ab rollouts (knees, to face on floor)
19 Nov - Limit Bouldering
- ARC w/u - 20 min
- Boulder ladders - 30 min
V0 - V4 x 4
-Hard bouldering - 30 min
Tried 4 V5's: - flash, 2nd go, fail, fail
21 Nov - Campusing
- Arc w/u - 20 min
- Boulder ladders - 30 min V0 - V2 x4, V3x3, V4 x2
- Hard bouldering - Did a V4 that was troublesome, 3rd go, and tried a V5 a few times
- Campusing. Attempted 8 sets of matching ladders (B1-L2-R2-L3-R3-L4-R4 then switch next rnd)
Succeeded only on 1st and 3rd, getting 2-3 moves for the rest
+
Supplemental exercises
3 supersets of
- weighted dips (71 lbs) 4-3-3
- one-leg out front lever attempts
- shoulder press (45lb KB) 5-5-3 (tried 40 at end but failed)
24 Nov - Climbing
Suicide rocks:
-"Yours" 2p 5.7
-"Flower of High rank" 5. - RP 2nd go
-"peer pressure" 10a TR
25 Nov - Limit Bouldering
- w/u ~ 40 mins
10b up,down, 10d up - 10c up down, 11b up
- Hard bouldering 30 min - V5- 2 attemps -fail. V5 3rd go V6 - 3 attempts - f
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supplementary exercises
3 Supersets of:
- lock offs on system wall - 5 ea side
- 5 hspu (added 2 inch block last round
- 6 hanging leg raises
- 15 seconds hard plank
27 Nov - campus board
- ARC w/u - 20 min
- Warmup boulder ladders -30 min
(V0 & V1 x 3, V2 & V3 x 4, V4 x 2)
- Hard bouldering - 10 min
(Attempted V6 and V7)
- campusing - attempted 8 sets of matching ladders B1-L2-R2-L3-R3-L4-R4 then switch
Didn't get any but consistantly got to one or both on 3
+
Supplementary exercises
3 sets of:
-Bench press - 5 (135 lb)
-One arm ring rows (5 ea)
-ab roller - from knees, nose to ground
NOTES: campus, though I didn't complete it, I did much better overall, so improvement!
POWER ENDURANCE PHASE
30 Nov - Linked Boulder Circuits (LBC)
- ARC w/u 15 min
- Warmup Boulder Ladders - 15 min
- Hard bouldering - 20 min (got closer on my pink V5)
- Linked Boulder Circuit - DC 2:4 - up V4, down V1, up V3, down anything, up V4
(first 4 I got to the beginning of the last V4. The last two I was pumping out starting the V3)
isabellagaleazzi