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GoPRO Games Training - Week 3

MONDAY 4/10: 
REST, TOO TIRED AFTER SUNDAYS 19 MILE RUN . . .

 

TUESDAY 4/11:

Warm-up: 1 minute of jumping Jacks and light stretching
1X Up-Downs 12- up & 11+ down

Bouldering: Volume fun and base conditioning 30X V4 - v5 problems


WEDNESDAY 4/12: 

Preventive: 3X sets of  10 reps –FlexBar (Horizontal Twist, Bend Down, Bend up, Vertical Twist RT & LT)


THURSDAY  4/13:

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

Bouldering  / Climbing: 

  • 10X V4 - v5 problems
  • 11+ sport route

Preventive:  3 Sets of 10 reps ITY with 10#s


Hangboard:

Hangboard_thumb[3]
Hangboard:

Exercise
Hold #
Sets
Reps
Weight
Hang Time
Rep 
Rest
Set Rest
Notes
1/2 Crimp 5c 2 6 0#s 10 sec 7 sec 3 min Easy
IMR 1 2 6 0 7 sec 10 sec 3 min Good
3mm 1/2 Crimp 3 2 6 0 5 sec 55 sec 3 min good, but hard

 


FRIDAY 4/14:

Preventive: 3X sets of  10 reps –FlexBar (Horizontal Twist, Bend Down, Bend up, Vertical Twist RT & LT)

Marathon Training: 7.1 miles at 9:30 pace.

 

SATURDAY 4/15:
Warm-up: Working in the yard.  Not the best warmup.  AND 3x easy 5 pull-ups

Weighted Pull-ups:  6x sets,  10 pull-ups with 40 pounds (3-5 min rest)


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
2 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

 
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 4/16:
General Fitness:
  • 3X Superman Fly Rings (10 reps)

 

TRX is super hard for me, but I know it is an exercise that is making my core stronger.  This is the first time I have put these back into rotation for at least a year.

  • 1X TRX Oblique Crunches (6 reps 30s/60s)
  • 1X TRX Planks (6 reps 60s/30s)
  • 1X TRX Reverse Crunches (6 reps 30s/60s)

 

10 mile run 8:30 pace