Monday 02-09-09, Strength Work
Posted on | February 12, 2009 | No Comments
As I mentioned, I’ve been borrowing a lot of my programming from Mountain Athlete lately. I’m still hoping to squeeze a few good ice climbing trips out of the season while getting ready for the coming rock season.
I’m doing more movement practice then they suggest (i.e. indoor climbing) and still try to get some workouts on my ice tools in. This is only leaving me a day or so a week for dedicated strength work.
I think the best I can hope for is to maintain the general strength I build during the winter while I do more sport specific work. Along these lines, I’ve been slamming myself pretty hard and heavy once a week.
02-09-2009
Warm Up: 3 rounds of: Turkish Get Ups (40lbs dumbell, 3 reps each side), 6 burpies.
Then:
(1) 5 rounds of:
10x deadlifts (start light, work up in weight until 10 rest is challenging).
10x Weighted Sit ups (arms locked out holding weight)
5x (Each side) 1-arm kettlebell clean and press at 53lbs.
Then:
(2) 5 rounds of:
5x weighted strict pullus
5x push press
5x shoulder scarecrow.
Then:
(3) 3 rounds of
5x Front Squats (155lbs)
10x Box Jumps
5x (each side) russian twists with 30lbs medicine ball.
Notes:
(1) Deadlift Weights: 185, 195, 205, 215, 225
(2) Chin Weights Bodyweight +10lbs, +15, +20, +25, +30 (only got 4)
Push Press Weights 111lbs, 121lbs, 131lbs (only got 4), 126lbs, 126lbs (only got 4)
Not as sore the next day as expected from this one.
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