THE HOUR OF POWER- WEDNESDAY CAMPUS SESSION

1, 3, 5, 7

L = 3
R = 3

1, 4, 6

L = 4
R = 4

1, 3, 5, 7 AND BACK DOWN

L = 4
R = 4

One arm pullups

5 on each arm

FRIDAY NIGHT- TRAINING

2 HOURS OF BOULDERING

interval training at 80%

WEDNESDAY NIGHT - BOULDERING AT THE GYM

2 HOURS OF BOULDERING

interval training at 80%

Sunday- bouldering at the gym

2 hours of bouldering.

felt strong today but un-coordinated, not sure whats up with that.

CAMPUS SESSION- friday night

1, 3, 5, 7

L = 3
R = 3

1, 4, 6

L = 3
R = 3

1, 3, 5, 7 AND BACK DOWN

L = 3
R = 3

One arm pullups

3 on each arm

it rains again.... INTERVAL TRAINING AT THE GYM

Session to be up dated on completion

interval training on the wall

6 problems at 80% power x 8 laps each
then project hard moves till failure
time = 1.5 hours approx

I am back

I have been focused on the vi site as of late and not done much with this.... i have been training and from here on in be updating daily in prep for canada!

SUNDAY - CLIMBING DAY

WUTHERING HEIGHTS

Done BOSS TANAKA V10 - hard compression start, Vanessa gets really close on Johnny Mo.

FRIDAY NIGHT- CONTACT TRAINING

Training session


1. Double armed dead hang on front three fingers open handed.

Hang for 6 seconds, repeat three hangs resting 2 minutes between each.

2. Double armed dead hang on middle two fingers open handed.

Hang for 6 seconds, repeat 2 times resting 1.5 minutes between each.

3. Hang open handed on three fingers on one arm.

Hang for 6 seconds, repeat 3 sets for each arm, resting one minute between hangs on alternative arms.

Rest 5 minutes.

4. Double armed hang on full crimp position, on a first joint edge. (hold 1 or 5)

Hang for 6 seconds, repeat three hangs resting 1.5 minutes between each.

5. Double armed hang on full crimp.

Hang for 6 seconds, repeat three hangs resting 1.5 minutes between each.

6. Single arm hang on 1st joint edge.
Hang for 6 seconds, repeat 3 sets for each arm, resting one minute between hangs on alternative arms.

Rest 5-8 minutes

A. Single arm lock off at 90 degrees.

Lock off for between 8 and 10 seconds. 3 reps for each arm, resting 2 minutes between each rep.

B. One armed pull ups

THURSDAY AFTERNOON

2 Hrs Bouldering

intervals @ 80% power

THURSDAY MORNING

5km Run = 22mins

WEDNESDAY

Rest

TUESDAY - CARDIO

Run 5km in 22mins
Squats = 3 sets to failure.

MONDAY NIGHT-FIRST SESSION BACK FROM OZ

CAMPUS SESSION

M=

1,3,5,7 X 6
1,4,6 X 6
1,4,1,4 X 6
plymetrics


V=

1,2,3,4,5 X 6
1,3,4 X 2
1,3,5 X 4
plymetrics


WEIGHTS

SHOULDER RAISES 3 X 8
BICEPS 3 X 10

CAMPUS SESSION

CAMPUS SESSION

M=

1,3,5,7 X 6
1,4,6 X 6
1,4,1,4 X 6
plymetrics


V=

1,2,3,4,5 X 6
1,3,4 X 2
1,3,5 X 4
plymetrics

TUESDAY NIGHT

INTERVAL TRAINING AT THE Y

2 HRS ON STEEP TERRAIN

TUESDAY NIGHT

INTERVAL TRAINING AT THE ROXX

2 HRS

TUESDAY NIGHT

2 HOURS OF INTERVAL TRAINING ON THE WALL @ 70% POWER

Note. I am starting to feel better on the wall, lock strength is coming on ok and body tension is good. Contact strength however is lacking.

CAMPUSING ON SUNDAY

CAMPUS SESSION

M=

1,3,5,7 X 6
1,4,6 X 6
1,4,1,4 X 6
1,3,5,7 X 6


V=

1,2,3 X 6
1,3,4 X 2
1,3,5 X 4

TRAINING - THE POWER CENTER

I HAVE BEEN DOING LIGHT TRAINING OVER THE WEEK JUST TO SEE WHERE I AM, AMD WHERE I NEED TO BE BY EASTER 2010. MY AIM IS TO CLIMB DEAP HEAT AND AMMAGAMMA.