block of 3 for warmup (10a or 10b)
then 4 blocks:
11a 11b 10d
11b 11a* 10d * failed because it's actually like 11c!
11b 10d
11a 10d
2 Feb - 8 moderates
block of 2 for warmup (10a 10b?)
then 4 blocks of 2:
11a, 10d
11a* 10d * this is the one I failed last time... still really hard
11b** 10d ** hang at top because I was too pumped and that's not the point of ARCing
11b, 10c
4 Feb - ARC
3 x 30
5 Feb - ARC
3 x 25
Notes: started taking vitamin-C enriched collagen before any climbing - preventative maintenance for tendon repair
7 Feb - ARC
2 x 30
STRENGTH PHASE
8 Feb - indoor climbing + outdoor climbing + Hangboarding (rare 3 a day workout)
- Started at Hangar 18, doing V5s and V6s (With Alec on date #1)
- Moved overt o Corona del mar. Was working on a V3, no go. Alec had an encounter with a sting ray
- Hangboard #1
1 ----------------- 6S
2 ----------------- 6S (-30)
3 ----------------- 6S (-42.5)
4 ----------------- 6S (-57.5)
5 ----------------- 6S (-47.5)
6 ----------------- 6S (-37.5)
7 ----------------- 5S-6 (-52.5)
8 ----------------- 3S-9-6-8 (-32.5)
9 ----------------- 5S-6 (-42.5)
9 Feb -moderates (recovery)
- warmup 2 blocks of 2: 10b, 10c - 10d, 11a (soft)
- 4 moderates (in two blocks of 2)
11c, 11b
11b, 11d (TR dihedral)
+
Supplemental exercises
3 sets of:
- 5 one arm ring rows (5 ea)
- 2 1 arm pushups off medicine ball (2 ea)
- one leg tucked in front levers (~10 s)11 Feb - Hanboard # 2
1 ----------------- 6S
2 ----------------- 6S (-30)
3 ----------------- 6S (-42.5)
4 ----------------- 6S (-57.5) --- really freaking hard
5 ----------------- 6S (-47.5)
6 ----------------- 6S (-37.5)
7 ----------------- 5S-9 (-52.5)
8 ----------------- 6S (-32.5)
9 ----------------- 6S (-42.5)
14 Feb - Hanboard # 3
1 ----------------- 6S
2 ----------------- 6S (-27.5)
3 ----------------- 6S (-40) - very close to failing
4 ----------------- 6S (-57.5) --- really freaking hard
5 ----------------- 6S (-45)
6 ----------------- 6S (-35) - getting hard
7 ----------------- 6S (-52.5)
8 ----------------- 5S-7 (-30)
9 ----------------- 6S (-40)
+
supplemental exercises
3 sets of:
- 8 one arm vertical rows (40 lbs)
- 5 hspu
18 Feb - Hanboard # 4
30 min ARC
+ (a few hours later)
1 ----------------- 6S
2 ----------------- 6S (-25)
3 ----------------- 6S (-37.5)
4 ----------------- 6S (-57.5) --- ready to do 55 next ime
5 ----------------- 6S (-42.5)
6 ----------------- 6S (-32.5) ---really hard at the end
7 ----------------- 6S (-52.5) --- really hard at end
8 ----------------- 3S-7-7-7 (-30) --- worse, and I don't know why
9 ----------------- 3S-9-5-8 (-37.5) --- worse again
Maybe the ARC session messed me up, It was tough from set 6 onward
21 Feb - Hanboard # 5
1 ----------------- 6S
2 ----------------- 6S (-25) -- easy, drop next time
3 ----------------- 6S (-37.5) -- easy, drop next time
4 ----------------- 6S (-57.5) --- ready to do 55 next ime? (harder than last)
5 ----------------- 6S (-42.5) -- can probably drop
6 ----------------- 6S (-32.5) -- can probably drop (right wrist hurt a little at end)
7 ----------------- 6S (-52.5) --- close at end to falling
8 ----------------- 6S (-30) --- even closer at end to falling
9 ----------------- 6S (-37.5) --- close at end
+
Tabata Pushups
15-15-15-15-10-10-10-8 = 98
NOTES: Right wrist hurting a bit, mostly just during rnd 6. Morgan back, he did my weights plus 5 except for pinches (so like what his hb 2 should have been)
24 Feb - HB #6
1 ----------------- 6S
2 ----------------- 6S (-22.5)
3 ----------------- 6S (-35)
4 ----------------- 6S (-55) -- really freaking hard
5 ----------------- 6S (-40)
6 ----------------- 6S (-30)
7 ----------------- 6S (-50)
8 ----------------- 4S-8-7(-27.5)
9 ----------------- 5S-7 (-35) - questionable, I may have toe touched the last .25s of rnd 5
NOTES: Morgan +5 on all but pinches
27 Feb - HB #7
1 ----------------- 6S
2 ----------------- 6S (-20) 25
3 ----------------- 6S (-32.5) 37.5
4 ----------------- 6S (-55) 52.5 -- maybe decrement
5 ----------------- 6S (-37.5) 42.5
6 ----------------- 6S (-27.5) 32.5
7 ----------------- 6S (-50) 47.5 -- maybe decrement
8 ----------------- 5S-8 (-27.5) 30
9 ----------------- 6S (-35) 37.5
+
supplementary exercises
3 sets of:
- 5 shoulder presses (35 lbs from slink and plate weights, so awkward)
-10 hanging leg raises
- 2 pullups lowers (try to put most weight on one hand)
NOTES: Morgan's BW-25-37.5-52.5-42.5-32.5-47.5-30-37.5
29 Feb - HB #8
1 ----------------- 6S
2 ----------------- 6S (-17.5)
3 ----------------- 6S (-30)
4 ----------------- 4S-5-5 (-52.5) 50 -oopsie x3 --- keep next time
5 ----------------- 6S (-35)
6 ----------------- 6S (-25) -barely held it at the end
*7 ----------------- 6S (-47.5) 45
8 ----------------- 4S-6-3 (-27.5)
9 ----------------- 5S-8 (-32.5)
NOTES: Morgan decided to drop 7.5 lbs and match me (except the pinches since he's already ahead. He felt even they were easy [insanely strong!])