Hiking, Bouldering

Hiked the 3.5mi back to the car then did some bouldering nearby

Bouldering

Did some bouldering in Joshua Tree

Lift, Climb, Throw

Got into the gym for mobility and then snatches up to 155lb, dumbbell presses for 5 at 40, 45, and 50lb, then two conditioning circuits:

5 rounds for time:
5 kettlebell snatch per arm 20kg
5 handstand pushups to 1 ab-mat
5 pullups
Completed in 4:30

6 rounds of 1:00 assault bike for calories, 1:00 plank
Cals per round on the bike: 17, 16, 16, 15, 14,17

Then went to Sportrock in Alexandria for a solid 90 minutes of climbing. So out of practice, ran out of gas pretty quick but got in at least one 5.9 without falling.

After THAT, threw with Googs for an hour at Stead Park

Climbing

2.5 hours climbing

Climb

2 hours bouldering and top-rope climbing

Clean and jerk: 3 at 95, 3 at 115, 3 at 135, 2 at 155, 1 at 165lb

2 muscle-ups, 3 L-hang pullups, 3 handstand pushups
50 incline medball situps 15lb

Rock Wall

2 hours climbing

A bit of this, a bit of that

Almost went swimming, too, but didn't.

5 rounds of 5 reps each, at 44, 55, 66, 55, 44lb:

Pushups, thrusters, push press, overhead squat, shoulder press

(pushups with a bumper plate, all other exercises with a barbell)

25 incline situp-presses with 25lb plate

15 minutes throwing

90 minutes climbing

15 minutes throwing

5k in 26:11 (13:19, 12:52)

--ran with Dan Johnson, and Frenchy for the first lap. Took it easy because Dan is coming back from injury, but even then I had a bad stitch for the entire second half, and felt like I had to throw up for most of the time I was running. Did throw up a little bit in my mouth beforehand. No idea why.

First Day Back

15 pushups at +45lb
5 muscle-ups
5 (deadlift to clean to front squat to push press) at 89lb5 (deadlift to clean to front squat to push press) at 111lb
3x5 dead hang knee-tuck pullups at +10kb
15 knees-to-elbows
5 single-DB overhead pistol squats per leg, 10lb15 pushups at +45lb
10 incline bench press at 95lb

8 squats 133lb

2x6 squat progression 177lb
2 hours climbing

One of those days

1.5mi in 11:00ish

50 squats

50 lateral hops sideways

50 lateral hops front to back

2x25yds burpee-bounds

25 box jumps

25 tuck jumps

Wheelbarrows:

Up 8 steps, 50yds, down 8 steps

50yds

Down 24 steps

Up 24 steps, 10yds, down 24 steps

60 minutes climbing, hands toast by the end

Swim, Climb

100m IM

100m freestyle

100m breaststroke

100m backstroke

100m butterfly

90 minutes climbing

Half a workout

Upline cuts to continuation hucks / deep cuts

60 minutes climbing

On the grind

at work, anyway. Coordinating Sectionals and my job got in the way of working out for the past couple days, but I finally got a chance to hit the gym tonight.

10 overhead squats, 45lb

Squats: 8 at 115, 8 at 135, 8 at 155lb

Pushups at +45lb: 10, 10, 9

3x5 hanging ab rollups

75 minutes climbing

Climb, Bike, Throw

60 minutes climbing

Biked 3mi

60 minutes throwing, focus on form/consistency

Lift, Climb, Throw

10 overhead squats at 45lb

Deadlift: 10 at 89, 10 at 133, 10 at 157lb

6 hang clean at 111lb

2x6 clean and jerk at 111lb

2 sets of incline situps with 10lb medball

45 minutes climbing

90 minutes throwing, focus on consistency

Surprise!

Spent my Memorial Day hiking the trails around Surprise Lake. I went with my parents, Sophie (the dog) and Caitlin (the girlfriend (mine, not the dog's)). It was a solid 3.5mi up and down the mountain, fairly steep at times and very rocky in places. We went slow and took a lot of breaks (Caitlin had a cold), but it was still a pretty good off-day workout. I just have to get back to having more on-days because compared to the last couple days, this off-day was an on-day. On the plus side, I got a taste of the Appalachian Trail. Good stuff.

Climb, Swim, Pickup

45 minutes climbing, then

200m IM warmup

100m freestyle

200m IM without rest

500m freestyle in 11 minutes

Pickup. No contacts. Undelicious.

But the pasta afterwards was very delicious.

Swim, Climb

200m IM
200m freestyle
200m backstroke
200m breaststroke
200m butterfly
200m freestyle

All 200m sets, excluding the first, were done with basically no rest within the set. Less than 5 minutes rest between sets. All sets completed in under 5 minutes.

Climbed for a good hour. Skipped a big section of one route with a lot of horizontal movement, hadn't been able to do that last time so that felt good. Failed a route, then spent a hell of a long time trying to find a new way up the start of an old favorite. Eventually decided I didn't have the length or flexibility to do it like the others did it, so I did it my old way and made it up, albeit with a few falls. Got tired. Might do it again tomorrow.

More ultimate-related workouts soon.

Climb

Wow, it's been a long time since I've done that. It hurt, and was not easy. Threw around for a while afterwards.

Climb, Throw

1 hour climbing, made it up the white G4 that I was so close to defeating last week. It took a couple breaks, but I don't think I cheated by riding the rope up--just occasional rest. Obviously did some other routes as well, but took it easy overall.

Then I took a short light jog, hopped a bus to Busch and grabbed a section of UPark with Abe to get some throwing in. We tossed for around 45 minutes until he had to go, whereupon I threw by myself for 10 waiting for the Marine to show up. Once he did, we got in 45 minutes of hucks. I'm feeling a little more warmed up for this weekend, although my low flat backhand is still MIA. We'll see if he shows up in NC when I need him.

Looking Forward

So, I rested the whole weekend in an attempt to recover from illness. Except I didn't get much sleep and I had a little much to drink on Saturday night for it really to be considered recovery-time, but I think the weekend helped me decompress from classes, something I feel the need to do regularly. Today, to get back into it a little as the week ramps up for our first spring tournament, I hit the gym with DB and DW.

Incline bench: 10 at 45, 8 at 75, 8 at 95, 6 at 115lb
Med ball twists in backhand lunge, 15 each side at 10lb
Med ball twists in forehand lunge, 15 each side at 10lb
Med ball throwing pivots, 10 each side at 10lb
Medicine ball throws/slams (various)
8 pullups at +10lb, progressively larger ROM
8 pullups, progressively smaller ROM
6 clean and press at 95lb
6 clean and press at 105lb
6 clean and jerk at 115lb

dinner...

2 hours of climbing. Felt pretty good.