Workouts for the last week (and them some).
Posted on | March 31, 2009 | No Comments
Still continuing to focus heavily on the climbing, it’s late pre-season/early-in season for me now. I’m generally doing 2 power endurance and 1 strength focused climbing workout a week now. The downside (emotionally) is that my gym numbers have largely stalled now – this is expected, I’m focusing on my sport, so all I’m really doing now in the gym is trying to maintain my general fitness base during the season.
I’m still using a lot of scaled workouts from Mountain Athlete for my gym based stuff. As I mentioned before, its though for me (mentally) to scale, but I’ve learned that if I do the entire workout it impacts my climbing training subsequent days, which is the opposite of what we’re trying to accomplish. I can beat myself up in the gym in the off season, during the on season I should beat myself up doing my sport.
So, without any more fuss here’s the last week and a half of fun.
Monday 3-23-09, Gym Based Strength Workout
—————————–
Warm Up: 2x Barbell Complex*, Hip Mobility Complex
Then:
- Squat Clean
(1) Work up to 1RM squat clean
Squat Clean
(2) 5rounds of: 2x Squat Clean at 80% of 1RM, 5 Weighted strict Pullups (increase weight each round)
(3) 3rounds of: 6x Deadlift (increase weight each round), 15 Box Jumps, 60seconds plank walk up.
(4) 4rounds of: 8x Push Press (increase weight each round), 5x GH Raises, 10x Slasher (40lbs)
*Barbell Complex (6reps each of: deadlift, bent over row, hang power cleans, front squat, push press, back squat, SAM, push ups, overhead squat)
Loading:
(1) Squat Clean 155, 165, 175, 180(fail), 175
Using 175 for 1RM. Fighting early arm bend here. Previous PR 185
(2) Squat cleans 155, lowered to 142 in rounds 2-5
(3) Deadlift: 245, 255, 265
(4) Push Press: 88, 88, 95
Tuesday 3-24-09, Light recovery run
———————————–
Light trail running with Rayna. 20minutes. HR 130-150bpm
Wednesday 3-25-09, Climbing, power endurance
———————————-
10 minutes warm up, 1.5 technical top roping
then: (power endurance work)
5 laps on overhung lead wall. 2:30on/5:00 rest (1:2 work/rest ratio)
Friday 3-27-09, Climbing, power endurance
———————————-
10 minutes warm up, 1.5 hours threshold bouldering. then:
5 laps on on overhung lead wall. 2:30on/3:45rest (1:1.5 work/rest ratio)
Saturday 3-28-09, Active Rest
———————————-
Had my daughter, attempted to play tennis (I suck at it) then played laser tag in the evening
Sunday 3-29-09, Active Rest
———————————–
~8 mile bike ride (easy pace) with my daughter and Rayna
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.
That’s all for now folks. I’m focusing more on quality work in the climbing than quantity in the gym lately. As a result my workout calendar looks a bit sparse, and I feel a but lazy because I’m not constantly beaten down, sore and bordering on over training. I know this is the best approach for me, but it’s tough not to want to push all the time.
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