New training log

[KettleBellFreak]

Outdoor climbing. Did a few 5.8 and a 5.9 today that had a wicked roof start that made you pull your chest parallel to the ground before a big reach around the volume. Feeling strong!!

2hr nap after a couple meals

Warm ups

Walking lunges
50s 4x4 laps across the gym and back 25m laps maybe

Hamstring curls prone 3x20 each leg

Glute ham raise 4x10 w 2" pause

Back squat
185 3x20 still being nice to the back on squats. 300# took a toll on me so I'm just being nice

Cycle sprints 8x45" ss body squats no rest

Tomorrow climbing at the promised lands in chino valley AZ and some serious yoga at home

[KettleBellFreak]

Arm day. Just because I felt good

Walking on treadmill w dumbbells 15# 10 min

Preacher curls single arm db
15s x10 eccentric ss x10 regular each side
25s x10 ecc as x10 each side
35s x10 ecc ss x8 each side
45s x10 ecc ss x6 each side

Alt Hammer curls
45s x8 each arm
60s x8 each arm
70s 2x8 each arm

Wide grip dips x10x20x30
Close grip dips x20x20

Ingot pinch 2 hand
90 2x6
115 2x3
145 2x3
155x1

Hub lifting. Played with 35s got a double lift for a few singles, played a 3 digit on iron mind hub

Reverse curls ss triceps extensions. Used dexterity balls during rest periods

[KettleBellFreak]

90 minute yoga. Becoming religious lol

Front squats
95 2x8
165 2x8

Back squats
165x8
195x8
255x8
290 3x5

Seated OHP
95 2x12
125 2x12

Lunges c opposite side DB press (almost like a jerk with a dumbbell but more emphasis on lunge than press) ss cycle sprint
45x5 each side ss 1min going all out - 4 rounds no rest

[KettleBellFreak]

Grip and upper back day

Change plates pinch farmer walks
4x10lb one hand kettlebell in the other - 2 10m laps each way - 4 rounds up to 97lb kb
5x10 each hand 6/7 steps - 3 times. So fucking hard on arms and shoulders

Row machine
Sets of 20 up to the full stack

Shoulder external rotation isometrics ss dips x20 - 4 rounds

Pull ups 5 sets of 10-12 reps

Close grip supinated lever raises in available range
Gorilla hangs
1 leg lever holds

[KettleBellFreak]

7.8 mile hike yesterday morning, pretty strenuous

Axle DL from floor yesterday
350 DOH
290 5x5 thumbless
160 each hand for singles
105 single handed for wrist curls

Little big horn
135 4x8 each hand. First few sets even played with grip height and skipping pinky

[KettleBellFreak]

Bouldering outside this morning. Took a crazy fall. No worse for wear. Got some v2s with ease, projected a v3 and v4.

Couple meals

Walking w vest x15min

Db p
Chest press
20s x20
30s x20
45s x20
60s x12 each side alternating, 2x20 miserable pump

Shoulder depression isometrics ss cable adduction ss lateral raises 20#

Arnold press 3x20 w 30s

[KettleBellFreak]

Sport climbing warm up, bouldering workout.

Wrist curls w plate pinches up to 2x10, 2x5 pinch x10 reps each side, then same pinch with bicep curls 3x5 each arm crazy wide pinch shit

x12 dips ss single arm OHP each side x8 - 4 rounds 20s, 30s, 45s, 65s

Thumbless orange fat grip rows, bent bb row form
4x12 70s

[KettleBellFreak]

Yoga class. 90 minutes

Db Goblet lunges
20 x10 each side
30 x10 each side
50 x8 each side
70 x8 each side

Db lunges offset loaded
50/70 3x6 each leg

Overhead squat, really want more mobile shoulders
Bar 4x12

Front squat
95x12
165 4x8

3x3 min run