2) Flash Ladder
3) Power Endurance, Long
4) Power Snatch
5) 1-arm bench
6) Core/Prehab
Moon Board & The BayTraining Nirvana
My Nemesis40+ ft @ ~45 degrees
No Place To Hide/Rest
Notes: Medium Intensity/High Volume. Back to PG of SF. I'm a routesetting snob and those people do it right. Every problem at every grade is a lesson in movement. My intercostals are still sore from reverse crunch strip sets. (Note to self - I'm not a bodybuilder thus DON'T DO STRIP SETS!)
#1 Worked on crossing moves. Getting better. Thinking that outside crosses are a different species than indoor crosses, same genius. #2 I love flash ladders. Great way to trick myself into high volume of quality moves. Today's pyramid - (5 x V4, 4 x V5, 3 x V6, 2 x V7, 1 x V8, 2 x V7, 3 x V6, 4 x V5, 5 x V4) I didn't get the V8, and I realize those are "indoor grades." #3 There was nice 30 move V4 that went up the ramp. I eek out ascents outside by resting & recovering. There was no resting on this beast. Just a lovely lactic acid bath. I got wet 8 times with 3:00-3:30 rest between dips, aka Song Intervals. #4 Singles @ 135, 145(f), 135, 135, 135. My standard baseline in PS. #5 3x8 @ 55. Great Ab/Horizontal pushing exercise. I don't do enough. Remembered it when reading Dan John's book "Never Let Go". Highly recommended (the exercise and the book). #6 Redirecting my core and prehab work. Standing core only. Dropping prehab exercises that don't work for me.
