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GoPRO Games Training - Week 4

MONDAY 4/17: 
RESTED: On Sunday, I did some general fitness and then ran 10 miles as a solid average pace 8:30.  I was physically drained and did not feel like doing much.  I woke up with very stiff hands and I was a bit achy from the run.  

TUESDAY 4/18:
Warm-up: 1 minute of jumping Jacks and light stretching
1X Up-Downs 12- up & 11+ down
Climbing: Volume fun with friends and base conditioning  6+ routes starting with 12+ and down.  (1.5 hours)

Hangboard_thumb[3] 
Hangboard:
Exercise
Hold #
Sets
Reps
Weight
Hang Time
Rep 
Rest
Set Rest
Notes
1/2 Crimp 5c 2 6 0#s 7 sec 10sec 3 min Strong
1/2 Crimp 5c 1 6 0#s 10 sec 7 sec 3 min Too Hard Today
Wooden Pyramid Block1/2 Crimp 5c 2 6 0#s 10 sec 7 sec 3 min Got Harder

Added Weight

3mm 1/2 Crimp w/ side thumb

Wooden Pyramid Block
3 6 37#s 7 sec

55 sec

10 sec		 3 min

Getting stronger

LT hand much weaker
3mm 1/2 Crimp w/ side thumb 3 2 6 0 5 sec 55 sec 3 min good, but hard
IMR 1 2 6 0 7 sec 10 sec 3 min Good

 


WEDNESDAY 4/19: 

Weighted Pull-ups:  6x sets,  12 pull-ups with 40 pounds (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


THURSDAY  4/20:

Warm-up: 1 minute of jumping Jacks and light stretching
-1X Up-Downs 12- up & 11+ down
Climbing:  Having Fun on 11s and 12s -  1 hour 45 minutes



FRIDAY 4/21:
Rested  . . . LOOOONG WEEK


SATURDAY 4/22:

Warm-up: 1 minute of jumping Jacks and light stretching

Straight Arm Lever Lifts:   4 sets of 10 lifts (toe to bar)


Hangboard_thumb[3] 

Hangboard:
Exercise
Hold #
Sets
Reps
Weight
Hang Time
Rep 
Rest
Set Rest
Notes

MIXED

 

1

12

0#s

5 sec

10sec

3 min

EASY

1/2 Crimp

17mm

1

6

25#s

10 sec

7 sec

3 min

Harder Today

Wooden Pyramid Block

3

6

40.5#s

7 sec

10 sec

3 min

Got Harder- Added extra for weak arm

Added Weight

3mm 1/2 Crimp w/ side thumb

2

2

6

0

5 sec

55 sec

3 min

Getting stronger
*easy

3mm 1/2 Crimp w/ side thumb

2

2

6

0

6 sec

54 sec

3 min

Still Easy Reduce Rest next time

IMR

1

4

6

25#s

7 sec

10 sec

3 min

Added Weight

 

 

SUNDAY 4/23:
General Strength:
  • Weighted Pull-ups:  6x sets,  10 pull-ups with 50 pounds (3-5 min rest)  * I am SORE!
 
TRX is super hard for me, but I know it is an exercise that is making my core stronger. 
  • 3X TRX Oblique Crunches (6 reps 30s/60s) solid
  • 3X TRX Planks (6 reps 60s/30s) Fuckin’ hard
  • 3X TRX Reverse Crunches (6 reps 30s/60s) solid

Preventive:

-Band External Rotation 3 Sets of 20
-Band Internal Rotation 3 Sets of 20
-Band Forward Elevated Rotation 3 Sets of 20
-Band Reverse Elevated Rotation 3 Sets of 20