Adarq.org

- 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

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.

- run 1:00:24, 9.82 km
what a depressing day.

- 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.

- 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

- 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

- run 43:19, 7.61 km
glorious day

- stretching/mobility: hips, spine, hands/wrists

- push up x 15,15,15,15

- resisted hand spreads x 10,10,10

- superset x 2
-- DB OHP 35 x 7
-- shrimp squat bw x 10/leg

- front lever tuck hold x 15-20s
inside left elbow felt it a little bit, more rest needed

- some other crap i forget

monday

- run 52:01, 8.00 km

tuesday

- run 36:05, 5.89 km

right ankle bugging me a little (?)