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GoPRO Games Training - Week 2

MONDAY 4/3: 

Hangboard_thumb[3] 
Hangboard:
Exercise
Hold #
Sets
Reps
Weight
Hang Time
Rep 
Rest
Set Rest
Notes
1/2 Crimp 5c 4 6 0#s 10 sec 7 sec 3 min Fairly Strong
Wooden Pyramid Block
4 6 37#s 7 sec 10 sec 3 min LT hand much weaker
IMR 1 2 6 0 7 sec 10 sec 3 min Good
3mm 1/2 Crimp w/ side thumb 3 2 6 0 5 sec 55 sec 3 min good, but hard


TUESDAY 4/4:
Preventive: 3X sets of  10 reps –FlexBar (Horizontal Twist, Bend Down, Bend up, Vertical Twist RT & LT)
Warm-up: 1 minute of jumping Jacks and light stretching
- 3X Up-Downs 11s & 12s

Bouldering  / Climbing: 
  • 1 worked sport route
  • 3X Speed route
  • Projected 2x boulder problems
  • 1 up - cool down started to cramp
  - 10 plyo pull-ups



WEDNESDAY 4/5: 
I NEEDED REST!

THURSDAY  4/6:
Preventive: 3X sets of  10 reps –FlexBar (Horizontal Twist, Bend Down, Bend up, Vertical Twist RT & LT)
Warm-up: 1 minute of jumping Jacks and light stretching
1X Up-Downs 12- up & 11+ down
Climbing: (1.5 hours)
  • 1X Up-Downs 12s-11s
  • Boulder Projecting 
  • 2X Up 11s




FRIDAY 4/7:


8.1 mile run
 

SATURDAY 4/8:
Warm-up: 1 minute of jumping Jacks and light stretching
Climbing:  25X V4 problems. 
Plyo Pull-ups:  5x sets,  10 pull-ups and throw your hands in the air . . .  (3-5 min rest)
Preventive:
-Band External Rotation 3 Sets of 15
-Band Internal Rotation 3 Sets of 15
-Band Forward Elevated Rotation 3 Sets of 15
-Band Reverse Elevated Rotation 3 Sets of 15
SUNDAY 4/9:
19.1 mile run