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:

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:

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