What Was Your Work Out Today?

Warmup - jump rope, bird dogs thoracic mobility stretches. Barbell squat warmups - 2x5 each of tempo squat, Cossack squat, pause squat. Finished by 1 set 5 reps light squat
Squats - 5 sets with rpe - 3 for heavy rpe followed by 4 sets with 5 reps for different roe
Bench - same concept as squats
Superset 4 sets - elevated bench/ab roller 10 reps for reach
10 minutes of HIIT - medicine ball and rope slams

2 hours climbing. I spent most of my time on tiny crimps, fortunately my pulleys still seem to be intact. It was good fun. I got two new routes. One actually had a dyno, and I'm terrible at them, but I managed it eventually.

Yesterday
Strength Training 30 Minutes

Bird Dog pulls
Glute bridge pull apart
TRX rows
Goblet squats
Weighted step ups
Wall sit turns
Stability ball pushouts

Today - 30 Minute run - C25K

Pull Day
BB lat rows
EZ bar curls
BB dead lifts
DB lat raise
Cable row
Cable pull down
Hanging knee raises
Finished up with a few sets of pull ups

Garage gym day.
Warm up of jump rope
Kettlebell swings
Mountain climbers

Push press
Hanging Snatch
Squats
Deadz
Shrugs
Farmer carry
Reverse fly

* 9k rowing bow in the double (we did an extra loop in the middle in a mostly-vain effort to stay close to a single that was that rower's first time out in a single this year).
* 5.15mi walk

Last night, I coxed a quad (4 rowers, 2 oars each) - first time coxing in around 2 years. That was fun (but not a workout at all - ya just sit there, mostly). The cox (coxswain, pronounced cox'n) is someone who faces the way the boat is going (unlike the rowers) and steers. People think coxes shout "stroke, stroke, stroke", but no, we never. I did shout "in . . . out . . . 3 . . . 4 . . . in" some when they were rushing the slide on the recovery, but we don't even do that unless the rowers are kind of screwing up. We steer, call drills, say theoretically motivational things and run the crew's race plan during races . . . steering is the big thing. Since it was learn-to-row class, not a race, I did some coaching from the cox seat. Boldly, I made them close their eyes and synchronize by boat-feel, which surprisingly tends to work much better than you'd think. My steering at launch was rocky, but my parking at the end was good, and we didn't hit anything in between 😉, not even the #$%& canoeist who cut straight across our clear line of travel right in front of us 🙄 then headed upriver in the wrong "lane".

Boot camp today morning - core and upper body... evening will be badminton

30 minutes strength training with my trainer and 30 minutes of day 2 mbf core circuit. #ded

Wednesday
I lifted, doing:
3 sets of 4, 55 kgs, bench
3 sets of 8, 100 kgs, deadlift.

Thursday
2 hours climbing, Croywall.

This was an odd session. I started off feeling lethargic, and falling off the wall a lot. I then perked up after about 30 minutes, and started sending stuff, and I was still getting decently hard stuff (by my standards) at the end of the 2 hours.

All the LCC centres now seem to have a competition wall. These are fun, but the grading is way harder than the regular routes. I get the v1s, but don't often flash them, and I can most of get the v2s eventually but they are all projects. The v3s are all lol/what?

I thought it was just me finding them hard, but someone yesterday flashed a murple regular climb (v6/v8) then spent at least an hour projecting, but not getting, a v3 competition route.

Standing military press 5x5
Nautilus pull-down machine 3 sets of 8
Hamstring curls 2 sets of 12
Incline DB Press 3 sets of 8
DB rows 3 sets of 8
Seated leg extensions 2 sets of 12
Close Grip Bench 3 sets of 8
Nautilus preacher curls machine 3 sets of 12 to 8 reps
Hanging leg lihts 3 sets of 10