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GoPRO Games Training - Week 5

MONDAY 4/24: 
Preventive: 3X sets of  10 reps –FlexBar (Horizontal Twist, Bend Down, Bend up, Vertical Twist RT & LT)
RESTED

TUESDAY 4/25: 
Warm-up: 1X Up 12-
Bouldering: I could not climb anything today, I was falling off V5s left and right.  I bouldered on v4-v5s for an 1.5 hours.

 

 

WEDNESDAY 4/26:

Ran 6.5 miles


THURSDAY  4/27:

Warm-up: 1 minute of jumping Jacks and light stretching
-1X Up-Downs 12- up & 11+ down
Climbing:  Having Fun on V4s & V5s with a few V7 repeaters  -  1 hour 45 minutes

** I was falling off everything . . . not consistent at all.  Depending on the style, I sent the V7 3x could not pull of a 4th.  3x fails.



FRIDAY 4/28:
Warm-up: 1 minute of jumping Jacks and light stretching, unweighted pull-ups sets of 5 to 10

Weighted Pull-ups:  8x sets,  8 pull-ups with 60 pounds (3-5 min rest in between)  * I feel it in my inner elbow immediately after.

 

 


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

30#s

7 sec

10 sec

3 min

Added 5 more #s

Wooden Pyramid Block

 

4

6

40.5#s

7 sec

10 sec

3 min

Tried to add 2.5 #s but couldn’t hold on

3mm 1/2 Crimp w/ side thumb

2

2

6

0

6 sec

54 sec

3 min

hard today

IMR

1

0

0

25#s

7 sec

10 sec

3 min

NOTHING Fingers Too Sore


SATURDAY 4/29:

45 minutes of bouldering V4-V6 at Ascent.

 

SUNDAY 4/30:
Warm-up:  light stretching, 2 sets of unweighted pull-ups 10 reps
General Strength:
(Total of 101 weighted pull-ups w/ 65 pounds added)
  • Weighted Pull-ups: 6x sets,  8 pull-ups with 65 pounds (3-5 min rest)  * I felt it almost instantly afterwards
  • Ate Breakfast
  • Weighted Pull-ups: 6x more sets,  8 pull-ups with 65 pounds (3-5 min rest)  * I felt a bit better after

Straight Arm Lever Lifts:   4 sets of 8 lifts (toe to bar)  Very slow full lift

 

Preventive:

3 set of:

  • Band External Rotation –20
  • Band Internal Rotation – 20
  • Band Forward Elevated Rotation – 20
  • Band Reverse Elevated Rotation - 20

60 minutes of route setting and testing

 

RUN: I got a easy 5 miles in . . .

I was planning on working more in, but I am just wasted.