Where have I been??

21-October-09

Warm up;
5′ on Airdyne

Training:
Standing finger curls 6×12@45
Lunges: 6×20@40
Bent over row 6×12@65
Clean 6×12@45
Back Extensions: 6×12

4x with 90″ rests
15 Dumbbell swings @40
5 pull ups
Mini leg blaster
10 Push ups

22-October-09
30 min run….heart rate monitor wasn’t working.
20 min stretching

PM:
Warm up:
5 min easy row
45 min of rock technique work.

Training:
What I showed up to do:
5.10-
5.10+
5.11-
5.11
5.11+

What my head decided
5.10- fail, 5.10-fail-5.10- fail, 5.10 redpoint, 5.10- fail

Comments: Apparently my head wasn’t up to leading.

23 and 24 -October-09
REST DAYS!

25-October-09  Climbing, PRG

Warm up:
5 min row
Brent Apgars
One Leg Squat 3×10 @25# Kettle Bell
One Leg Over Head Press 3×10 @25# KB
One Leg Row 3×10 @40

Training:
V3 Boulder Pyramd
1′ rest between Problems
5 Min rest
2x Laps on 5.9 Traverse
5 Min rest
4×5 pull ups with 3 Min rest
5 Min Rest
Hang Board repeaters
2x 1.8 cm  2xSloper  2×2.5 cm  2x3finger pocket  2×2 finger pocket M&R  2x 2 finger pocket I&M

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