Week 1 (10/1/18)
Current Weight : 154.8 (ideal climbing weight 145-150)
10/2
- DBC - Easy Bouldering V3-V6 (2 hours)
- My finger felt very good, first session of climbing without any pain.
10/3
- 10 Minutes of Pull-ups = 107 (it has been months since I have done this work out)
- 6 Sets: 10 seconds in a TRX Y Fly Plank with a band between my hands
- 6 sets: 5 Front Lever Pulls with an added 10# angle weight
- 3 Sets: 30 secs Frog Stretch
- DBC - Easy Bouldering V4-V6 (1.5 hours)
- 10 Minutes of Pull-ups = 124
- 10 pound medicine ball single arm toss & catch 6 sets of 8 catches per hand
- 10 Minutes of Pull-ups = 133
- TRX Core Work 2 sets with 1 m rest in-between reps
- TRX Oblique Crunches - 1 minute
- TRX Planks - 1 minute
- TRX Reverse Crunches - 1 minute
- 6 Sets: Ab Roller 10 reps
- 5.6 mile easy run
- Weighed pull-ups: 6 sets w/ 60# added. (13, 10, 8, 8, 8, 8)
- 15 pound medicine ball single arm toss & catch 3 sets of 6 catches per hand
Week 2 (10/8/18)
Current Weight : 154.8 (ideal climbing weight 145-150)
10/7
- DBC – Controlled Bouldering V4-V6 (2.5 hours)
- 6 Sets: Ring Dips – 5 reps
10/8
- REST
10/9
- Weighed pull-ups: 3 sets w/ 60# added. (15, 15, 15)
- DBC – Controlled Bouldering V4-V6 (2 hours)
- 6 sets: 1 arm lock off 90 degrees 2 reps of 5 sec RT & LT switch
- 3 sets: Row Reaches with 10 # in reach hand.
10/10
- Rest
10/11
- DBC – Controlled Bouldering V4-V6 (2.5 hours)
10/12
1.5 hours of Spin class with my wife . . . easy riding.
10/13
- Weighed pull-ups: 5 sets w/ 60# added. (10, 10, 13, 11, 10)
10/14
- RJ2 – Controlled Bouldering V4-V6 (2 hours)
- Campus Boulders: 5 sets of 3 laps
- Controlled Individual Leg Lift Circuit at RJ; 6 sets 5 lifts per leg
- Ring Dips: 3 Sets
- Stretching Routine
- Box Split: 4 sets of 30 seconds
- Butterflies: 4 sets of 30 seconds
- Hip Flexors Stretches: 4 sets of 2 reps (left & right) 30 seconds each
- High Steps: 4 sets of 2 reps (left & right) 30 seconds each
Week 3 (10/15/18)
Current Weight : 161 (ideal climbing weight 145-150)
10/15
- Weighed pull-ups: 3 sets w/ 70# added. (10, 10, 9)
- Weighed pull-ups: 5 sets w/ 90# added. (4, 4, 5)
- Stretching Routine
- Box Split: 4 sets of 30 seconds
- Butterflies: 4 sets of 30 seconds
- Hip Flexors Stretches: 4 sets of 2 reps (left & right) 30 seconds each
- High Steps: 4 sets of 2 reps (left & right) 30 seconds each
10/16
- DBC – Controlled Bouldering V4-V8 (3 hours)
10/17
- Weighed pull-ups: 3 sets w/ 90# added. (4, 5, 5, 6, 5)
- Maintenance Hangboard 4 sets of 3 – 10 sec hangs w/ 1 minute rest
10/18
- Work out at Ninja Nation
10/19
- Rest
10/20
- Rest
10/21
- DBC – Controlled Bouldering V4-V6 (45 minutes)
- DBC – Bouldering V8-V9+ (2.5 hours)
10/22
- REST
10/23
- DBC – Controlled Bouldering V4-V6 (20 minutes)
- DBC – Bouldering V8-V9+ (2.5 hours) – Only sent one of my projects, H-
10/24
- Weighed pull-ups: 5 sets w/ 60# added. (12, 12, 12, 12, 12)
