Training Log Archive: RowanIn the 31 days ending Jan 31, 2017:
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Tuesday Jan 31, 2017 #
Hangboard 10:00 [3]
Small upper edge. Half crimp 15kg. Five sets
10s - 3 minutes
10s - 3 minutes
Strength 10:00 [3]
Pullups. Five sets 2 with 35kg
Core 6:00 [3]
60s Bridge Complex through twice with 1 minute rest. Side/Side/Front.
Sport (Hockey) 30:00 [3]
It was too hot and I suffered greatly in the heat.
Monday Jan 30, 2017 #
Note
Dayshift
Sunday Jan 29, 2017 #
Note
Dayshift
Saturday Jan 28, 2017 #
Note
Dayshift
Friday Jan 27, 2017 #
Hangboard 10:00 [3]
Small upper edge. Half crimp 10kg.
10s - 3min.
10s - 3min.
Strength 10:00 [3]
Pullups. Supposed to be 5 sets 2 at 35kg. Completed the first three sets and then a single rep for both the final reps. Slow and steady improvement to be made.
Core 5:00 [3]
Single TRX circuit focusing on good form and steady strength with body saws. Lower back felt more stable. Finished with 60s each side bridge.
Thursday Jan 26, 2017 #
Note
Night shift
Wednesday Jan 25, 2017 #
Bouldering 1:00:00 [3]
Bouldering at Panmure. Mainly working out stuff I haven't tried before, which is most of it considering how frequently I climb there. Managed to scrape my way up Scott's black V5 but I used the orange volume due to the stretch so might be more like V4. Repeated pink on the 40 deg wall first attempt too which was good. Felt stronger on that. Pump set in reasonably quickly but that's not too surprising I guess considering the amount I'm actually climbing/hangboarding.
Core 10:00 [3]
TRX Circuit again. Twice through with 3 min rest.
20 pikes, 20 body saws, 20 hip raises, 60s bridge.
20 pikes, 20 body saws, 20 hip raises, 60s bridge.
IYT 2:00 [3]
Three sets, 15 reps with 1kg
Tuesday Jan 24, 2017 #
Simple & Sinister 10:00 [3]
Ten sets 10 rep two arm swings with 24kg kettlebell. Haven't done this in quite a while...
Monday Jan 23, 2017 #
Note
Night shift
Hangboard 10:00 [3]
Half crimp on inner smallest edge. Nil added weight. Wanted to remove extra weight and keep good form. Felt better. Nil nerve tingling in right middle finger.
10s - 3mins.
10s - 3mins.
Strength 10:00 [3]
Five sets 2 weighted Pullups. 32.5kg. Between hangboard reps. All sets completed. Makes a difference not doing them between heavy weighted hangs.
Core 5:00 [3]
Once through TRX circuit. Felt stronger on the body saws and did more slowly and further. Finished with 60s side bridges. Left side hard, shoulder not feeling super stable.
Sunday Jan 22, 2017 #
Note
Day shift
Saturday Jan 21, 2017 #
Note
Day shift
Friday Jan 20, 2017 #
Note
Day shift
Thursday Jan 19, 2017 #
Hangboard 10:00 [3]
Half crimp. 30kg. Wide med edge.
5 times 10s - 3min
5 times 10s - 3min
Strength 10:00 [3]
5 sets 2 pullups 32.5kg. Between hangboard reps. Hard last two sets.
Core 10:00 [3]
Twice through TRX circuit. 3 min rest.
20 pikes, 20 body saws, 20 hip raises, 60 sec bridge.
20 pikes, 20 body saws, 20 hip raises, 60 sec bridge.
IYT 2:00 [3]
Three sets 15 reps with 1 kg.
Wednesday Jan 18, 2017 #
Bouldering 1:30:00 [3]
weight:70kg
Trying hard on some of the newer ones. Don't think I topped anything really.
Campused
1-3-5 LR
1-4-5 LR
1-4-6 LR failed both
1-4 double
1-4-6 R success, L slipped off
Campused
1-3-5 LR
1-4-5 LR
1-4-6 LR failed both
1-4 double
1-4-6 R success, L slipped off
Tuesday Jan 17, 2017 #
Sport (Hockey) 30:00 [3]
Tramping 2:00:00 [3]
Canyoning in the Waitakere Ranges with Karl. Cowen Stream. 2 hours car to car.
Sunday Jan 15, 2017 #
Note
Dayshift
Saturday Jan 14, 2017 #
Hangboard 10:00 [3]
10 seconds - 3 minutes - 3 sets
Half crimp on med wide edge 40kg.
Hard to hold position on final rep
Half crimp on med wide edge 40kg.
Hard to hold position on final rep
Strength 10:00 [3]
Pullups 32.5kg
5 sets 2 reps
Final set was one rep as couldn't seem to move out of the hole...
5 sets 2 reps
Final set was one rep as couldn't seem to move out of the hole...
Core 10:00 [3]
TRX circuit through twice
20 pikes, 20 body saws, 20 hip raises, 60s bridge.
Finished with 60s side bridge. Body saws were much better today for some reason, less lower back drop and more solid travel.
20 pikes, 20 body saws, 20 hip raises, 60s bridge.
Finished with 60s side bridge. Body saws were much better today for some reason, less lower back drop and more solid travel.
Thursday Jan 12, 2017 #
Note
slept:6.0
Dayshift
Wednesday Jan 11, 2017 #
Bouldering 2:00:00 [3]
Club night. Trying a range of new problems. Some limit bouldering too. Good hard session.
Tuesday Jan 10, 2017 #
IYT 2:00 [3]
3 sets 15 with 1 kg
Note
weight:72kg (rest day)
Plasma Donation
Monday Jan 9, 2017 #
Hangboard 20:00 [3]
10 seconds on, 3 minutes rest.
Half crimp: 30, 35, 40
Four fingers: 40, 40, 45
Half crimp: 30, 35, 40
Four fingers: 40, 40, 45
Strength 10:00 [3]
Five sets of 2 reps with 3 minute rest. 30kg added.
Core 10:00 [3]
TRX circuit. Twice through with 3 minute rest.
20 pikes, 20 body saws, 20 hip raises, 1 minute plank.
Finished with 1 minute trx side plank which was quite challenging.
20 pikes, 20 body saws, 20 hip raises, 1 minute plank.
Finished with 1 minute trx side plank which was quite challenging.
Thursday Jan 5, 2017 #
Core 5:00 [3]
Supposed to do two sets but didn't have the energy or motivation.
20 pikes, 20 body saws, 20 hip raises, 1 min plank
20 pikes, 20 body saws, 20 hip raises, 1 min plank
Monday Jan 2, 2017 #
Core 10:00 [3]
Twice through TRX circuit with 3 minutes rest.
20 pikes, 20 body saws, 20 hip raises, 1 minute bridge.
Body saws were especially difficult today. First set was broken and second set was very small movement instead.
20 pikes, 20 body saws, 20 hip raises, 1 minute bridge.
Body saws were especially difficult today. First set was broken and second set was very small movement instead.
IYT 2:00 [3]
Three sets of 10 IYT with 1 kg
Sunday Jan 1, 2017 #
Bouldering 1:00:00 [3]
Short side bouldering session. Mucking around to warm up. Had some goes at Slip on/slip off V5 down the far end and felt the tiny crimps for Red Arete V6. Finger skin felt pretty sore post the start pocket of Slip on, but have now recovered.
Made a horrible sit start to immediate mantle on the block closest to the carpark.
Made a horrible sit start to immediate mantle on the block closest to the carpark.