Gym work

A. Power snatch 3, 3, 3; rest 2:30
B. Close grip bench press 3, 3, 3; rest 2:30

110,120,130 – feel really slow to get my speed strength turned on
165,175,185 – good, no spotter, could’ve done slightly more
+
20 min z1 AD

205 cal/134 bpm avg HR – this was interesting.  Took about 3 min to get HR up to 128ish, but quads were feeling it right off the bat.  It really took almost 15 min for my legs to feel pretty good.  Was trying to keep it right above 600 cal/hour pace.  I am a much better runner than biker for sure.  The skill and efficiency of riding is much lower than running.  I’d really like to get one of those revolving stair climbing machines that rotate the steps.  Would be super beneficial for Z1 work as well +hiking/outdoor climbing….

How the hell do people do “300 FY”?????  I’m a long ways off from that.

Sleep	9
Refreshed?	yes
length	9
Stress	3
Desire to Train	8
Food quality	8
Supps	yes
Play	no
Climbing improvement	na
balance/rest	busy, lots of work
Coffee intake	1 pack via am
Stretching/Recovery	weekly chiro visit

Climbing – Training

2 hours of top roping.  Find something that you can barely do on first try.  Then go up if successful in grade or down if not.  Started at 5.10+, then 5.11-, then failed 5.11, then 5.10+ fail, 5.10 success, 5.10+ fail, 5.10 fail, 5.9 up and down, failed on way down.  Toasted.

Just overall tired still today.

 

Sleep	7
Refreshed?	no
length	8.5-9
Stress	3
Desire to Train	7 – wanted to climb, but poor energy and concentration
Food quality	9
Supps	yes
Play	climbing, not super playful today though
Climbing improvement	ok
balance/rest	poor, need a scheduled day off (SAT)
Coffee intake	iced coffee + some beans AFTER climbing
Stretching/Recovery	none

Gym Work

A1. Back squat 3, 2, 1, 3, 2, 1; rest 2 min
A2. Weighted chin up 2, 2, 2, 2, 2, 2; rest 2 min
B. Trap 3 raises @40×2, 10-12×3/arm; rest 1 min bw arms

250,260,270,260,270,280 – these felt GREAT.  I can do more weight.
65,75,80,80,80,65 – toast.  Felt super weak right from the start.
10 lbs x10 all sets

Sleep	6
Refreshed?	no
length	8
Stress	3 – poor mood
Desire to Train	6 – but felt solid once going
Food quality	8 – yesterday was not good
Supps	yes
Play	no
Climbing improvement	na
balance/rest	poor, need rest
Coffee intake	1 pack via
Stretching/Recovery	15 min

Climbing – Vantage

Some hiking out to routes and climbed only a couple easier routes.  Good practice lead climbing.  Beautiful sunny weather.  Tired.  Felt like I didn’t climb enough, but just didn’t have the energy or concentration.

Hike

Tiger Mountain Cable run.  Straight up 1.7 miles, 2000 ft elevation gain.  +45 lb pack.  Stuck with Wynter the whole time.  1 hour 20 min up, 1 hour/3 miles down West tiger trail.

Gym Work

A. 3×3/arm Single arm eccentric chins; rest 90 sec bw arms

Realized I did this wrong the first time…
1. L 7,3,3 R 4,2,2
2. L4,3,3 R 3,3,3
3. L 3,2,2 R 2,3,2

The top half is fine, but the lower half is super hard.  Really felt this in the rear delt area today.
+
3 sets:
3 TnG power clean
AD Fast 25 seconds
Rest 2:30

130#
1. :36/16 cal
2. :35/16 cal
3. :37/15 cal

Felt weak on the airdyne today.
+
3 sets
3 Tough push jerk
Row fast 40 seconds
Rest 3:20

110#, fairly light, feeling weakish/tired
1. 210m
2. 219m
3. 215m
Rows felt ok, fairly solid.

+
2 sets
5 burpees AFAP
Airdyne 60 seconds @95-97%
Rest 5 min
1. 25 cal
2. 23 cal
Gave it all I had.  Burpees felt fine.

Sleep	6 – woke up a bunch
Refreshed?	sorta
length	9
Stress	2
Desire to Train	8
Food quality	8 – didn’t eat much this morning, but probably had 4 lbs of meat yesterday.  Was so hungry.
Supps	yes
Play	not yet…
Climbing improvement	na
balance/rest	good, busy
Coffee intake	1 pack via
Stretching/Recovery	none yet

Climbing – Training

A.  Eyes closed climbing.  Work perfect body position, 3 points of contact in relaxed pos while searching for new holds.  Traversing across.

B. Project a fun tough boulder problem.  Worked a dyno V5.  Awkward positioning for my height.

C. Bouldering.  Every 2 minutes, climb a route and rest remainder of 2 min.  If completed, go up a grade.  If not completed go down a grade.  30 min total.  Tough!

D. Feet only climbing.  Working feet and trusting holds and weight distribution.

2 hours total climbing.  Good stuff.  So stoked on climbing right now.  Excited to go every day.

Sleep	8
Refreshed?	yes
length	9
Stress	4
Desire to Train	8
Food quality	8
Supps	yes
Play	climbing!
Climbing improvement	decent, still sore from Tues.
balance/rest	good, as planned
Coffee intake	1 cup via
Stretching/Recovery	none

Gym Work

A. Power clean; build to a single fast
B. 7 sets of 2 power cleans @85% of 1rm; rest 45 seconds bw sets (stop
if you fail)
+
20 min z1 airdyne/row/run

90,130,160,180,190 – felt heavy
175 – all sets done, felt ok

Trail run, 2 loops, lots of twisting, jumping, ducking, etc..  Avg 137bpm

 

Sleep	10
Refreshed?	yes
length	9
Stress	3
Desire to Train	7
Food quality	8
Supps	yes
Play	no
Climbing improvement	na
balance/rest	lots of work
Coffee intake
Stretching/Recovery

Climbing – training

Felt so good to climb!

Pro Rock Class:

A.  We basically did lots of power endurance sets today.  Focusing on efficiency and smart climbing, then moving into fast smart climbing.  Goal was to get to the point to where you’re almost out of control too fast, but not quite.  Lots of good pump.  2 hours of PE/E work.  1-2 min intervals first, the moving into harder 3-4 min sets – all traverses.

Sleep	9
Refreshed?	mostly
length	9
Stress	2
Desire to Train	8
Food quality	9 – bfast: steak,eggs,sweet potato hash with coconut oil and sea salt
Supps	yes
Play	climbing
Climbing improvement	ok, hard to say
balance/rest	good, as planned
Coffee intake	1 pack via in afternoon
Stretching/Recovery	none yet

Gym Work

A. Back squat 5, 4, 3, 2, 1; rest 2 min
B. Amrap (-2) strict chin ups @31×2; rest 3 min x3 sets
C. Elbow on knee external rotation @50×0, 8-10×3; rest 1 min bw arms

230,240,250,260,270 – these started out feeling heavy then got better as I went.
6,6,6 sup/pro/sup – the pause at the top almost feels l like a rest now, esp pronated, I could prob do more, but being careful with biceps
+10×10 – all sets, much better than last week (I need a 12.5# db)

Overall I feel pretty crappy today.  Just tired and lazy feeling.  I think the combination of not doing anything over the weekend (physically) + a large glass of wine last night are contributing.  Not motivated at all, but still got all I needed done.  Arms are mostly recovered but shoulders are all tweaky from tight lats, etc…

Sleep	8
Refreshed?	yes
length	9
Stress	2
Desire to Train	7
Food quality	9
Supps	no
Play	no
Climbing improvement	na
balance/rest	ok
Coffee intake	2 cups
Stretching/Recovery	1 hour massage