Workouts for 3/30 – 4/5
Posted on | April 6, 2009 | No Comments
It was a good week. Two gym workouts, two climbing gym workouts and two out door climbing days (the pay out). Only one rest day.
Monday 3-30-09, Gym based work capacity
————————————
Warm Up:
4rounds:
1 medicine ball complex (10slashers on each side, 10 squat cleans, 10 swings)
SAM
Then:
(1) 20x 1 curtis-P every 30 seconds @99lbs
Curtis-P = 1 Hang squat clean, 1 lunge on each side, 1 push press
(2) 3 rounds:
3x Power Clean and Front Squat
20x Russian Twists with 20lbs medicine ball
20m Dumbell Crawl@25lbs 15x back extensions.
Tuesday 4-01-09, Gym climbing, strength focus
————————————
Warm up (10-15 minutes ARC work)
Campusing – I did two sets (3 laps each), and realized my pulling muscles (back and bi) were still fatigued from the day before are were going long before my fingers – so I switches to the hangboard after that.
Two sets there, 6repeats of 10 second hangs per set. Then 1.5 hours threshold bouldering.
Wed 4-02-09, Gym based work capacity (HIIT style)
————————————
Warm Up: 10,8,6,4,2 reps of:
Jump Squats
Clapping Push Ups
Then: (1)
5rounds of:
5x Sprint Start
5x Goblet Squat (95lbs dumbell, standing on blocks to get full ROM)
5x Jumping lunges (5x each side, 10 total)
1:00 rest
~45seconds work per set, 1:00 rest
(2) 3 rounds of:
5x Hang Squat Clean (99lbs)
5x Push Press (99lbs)
5x Box Jump
1:00 rest
(3) 3 rounds of:
5x Bench Press (115lbs)
5x dips
5x clapping push ups
1:00 rest
Cool down: 1000m row in 5:00
Notes: I have a bit of a strength imbalance and really need to spend a little more time benching. If one looks at the compiled strength standards, I’m solidly between “intermediate” and “advanced” on most of my lifts, but my bench is a nagging point. While this is understandable – since pulling is generally more useful to me than pushing, it’s not something I want to completely ignore.
Thur 4-02-09, gym climbing (power endurance focus)
————————————
Warm up
1.5 hour threshold bouldering
4*3 power endurance laps (2:30 on, 2:30 rest 1/1 work rest)
Friday 4-03-09, rest day
————————————
I really really needed this this week.
Saturday and Sunday 4/4 – 4/5 (Climbed at the NRG)
————————————
Climbed at the New River Gorge. I only ended up doing sport this weekend, didn’t get the trad rack out.
This was the payoff for the last few months though – this season appear to be starting on a much better note than any previous one.
The more focused work seems to be really paying off.
Comments
Leave a Reply
Recent Comments
- addie on Paleo(ish) Chocolate Chip Cookies
- cmason on Paleo(ish) Chocolate Chip Cookies
- Nico on Paleo(ish) Chocolate Chip Cookies
- Nico on Paleo(ish) Chocolate Chip Cookies
- Ana on Paleo(ish) Chocolate Chip Cookies
Meta
Google Friend Conect
