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Messages - LBSS

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286
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2024, 07:00:26 pm »
yesterday

- dreadmill intervals
-- warm up
-- 3 x (3 min @ 4:13, 1 min @ 5:52)
-- cool down

- pull ups x 10+3+3
inner left elbow announcing itself a little

- push up + paused push up x i forget

287
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 19, 2024, 07:26:34 pm »
i turn 38 today, age PR

288
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 18, 2024, 01:43:20 am »
- dreadmill intervals
-- warm up
-- 5 x (1 min @ 3:52, 1 min @ 5:56)
-- cool down

289
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 17, 2024, 07:14:05 am »
- dreadmill intervals
-- warm up x 10 mins
-- 4 x (3 min @ 4:15, 1 min @ 5:52)
-- cool down

- mobility hips spine wrists/hands

- superset x 2
-- pull up x 5
-- paused push up x 5
just moving my joints

- modified front lever hangs
-- tuck x 10s
-- partial tuck x 10s
-- tuck x 20s

290
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2024, 03:23:30 am »
catch-can't so far in indonesia, lol. i managed to get a short run in the afternoon i got to jakarta, but i immediately took off for central java and have been too busy and too jet-lagged to do anything but work and eat. back in jakarta now, have some time to rest today and tomorrow, so should be able to get *some* kind of exercise in, even if it's just dreadmill and stretching.

there were a surprising number of people jogging in solo, where i was for the last couple of days, and riding bikes in lycra-clad packs. in jakarta that is an obvious non-starter: the air and traffic are both appalling.

291
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 11, 2024, 03:28:23 pm »
heading to indonesia today for about 10 days, will be back home on the 23rd. then turning around and heading to new orleans a couple days after that to visit my brother and sister-in-law. workouts will be catch-as-catch-can until the end of the month.

292
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 09, 2024, 05:04:55 pm »
2016 did feel different somehow. i'm not sure i've fully come to terms with how, exactly. the despair is higher this time, for sure. i don't know, it feels like it'd be a miracle if there's a fair and open election in 2028. fuck.

but yeah, my body is still healthy, so there's that!

yesterday

- track intervals
-- warm up
-- 2 x [1000m, 600m, 200m w/200m slow jog rest; 600m between sets]
-- cool down
did the intervals progressively faster by distance, so the 1km in ~4:15, 600m at 4:00 pace, 200m at 3:15 pace (near sprint).

today

- warm up
-- run x 10 mins
-- hips, spine, shoulders, wrists/hands

- climb x 75 mins
felt uncoordinated and not that strong today for some reason. skin felt raw, too. still an okay session.

293
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 06, 2024, 06:38:24 pm »
- run 1:00:24, 9.82 km
what a depressing day.

294
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2024, 07:43:04 pm »
- warm up
-- dreadmill x 10 mins
-- hips, spine, shoulders, hands, wrists
did not do the hanging bit this time

- climb x 90 mins
ok, didn't feel as good as last time but got a little farther on the hard black one i was trying before. i started working on the endurance stuff and then a big group showed up and it's just too annoying to have to wait and wait so i moved on to other stuff.

295
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 03, 2024, 05:04:44 pm »
- warm up
-- run x 10 mins
-- hips, spine, shoulders, hands

- climb x 90 mins
not as good as the other day. spent most of the time working on endurance, which i think is a good call. once i was gassed i did some sets of paused push ups and then tried a new purple route on the big slab. i am bad at slab, couldn't finish it. means i should probably work on it more.

296
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2024, 04:20:37 pm »
- track workout
-- warm up
-- intervals 1km in (4:06, 4:08, 4:04, 4:06) w/90s rest
-- cool down
not pushing hard as this is the first outdoor running workout i've done in quite some time. beautiful day.

297
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2024, 08:27:05 pm »
- run to gym

- warm up
-- hips and spine
-- shoulders and fingers
experimented with some sub-bw hangs with different configurations (single fingers, double fingers, etc.), working up to full crimp hangs. seems like a good practice. next time i think i'll add SL hangs and maybe even some tuck planche holds as a further shoulder and back warm up

- climb x 75 mins
felt great, i tried some newly set harder climbs and either finished or made progress on multiple oranges and blacks (i.e., v3-v6 range). also tried a couple of blues (v5-v7) that didn't seem totally beyond me. the last 20-30 mins i alternated between a black and a blue on the big overhang, not worrying about finishing but just trying to work on endurance a bit.

- paused push up x 10,10,10
love this as a cool down

- tuck planche holds x 20s, 10s (half tuck), 20s

298
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2024, 07:14:17 pm »
- run 35:16, 6.08 km
home from work. i didn't realize it was quite that close, thought it'd be just over four miles instead of just under. roughly the same time door-to-door as taking public transit.

299
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2024, 07:48:17 pm »
- warm up
-- dreadmill x ~20 mins, [90s @ 10mph, 90s @ 6.3mph] x a few
-- mobility and shoulder/hand activation x 20 mins

- climb x ~an hour
lateral elbow felt fine, did get a few niggles on the medial side. switched to less grip-dependent climbs and did a black (v4-v6) one, after a few tries, which felt good. definitely more on the v4 than v6 end but still.

- cool down
-- stretch hips, spine, shoulders
-- paused push ups x 5,5,5

300
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 28, 2024, 09:56:39 am »
Quote from: Joe on October 28, 2024, 08:29:17 am
Run - 6.66km

another satisfying distance

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