….more

January 9th

Recovery WO day

warm up:10min Airdyne
then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
45, 55, 65# bar
5x Lunge + 5x Push Press 20m for 10 rounds 15#,
5 hours later
easy 5k 25min

January 10th

Run Blue Tower and back 28 min up; rt 45 min 1000 vert 2.0miles one way

then
boulder/route set 2 hours
then
Heavy weighted pull up +40#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 6/4 shoulder limiting factor
Max set campus reps on campus board 3 x 3/arm followed by 12 Push Ups 60sec rest between
Knees to Elbows 2 x 10

JANUARY 11

Jonesworthy

Squat 80,64,48,32, 24, 12
KB Swing 40,32,24,16,12,6
Pull Up 20, 16, 12, 8, 6, 3

then

10 – 1 – 10 Ball Slam Ladder @ 20#

then

60min recovery ride

JANUARY 12th

Recovery Climbing

then Airdyne work and C2 work
Airdyne 1:00 x 4 2:00 rest between
500m x 3 2:00 rest between

Recovery hike 45min

JANUARY 13th

Rest and recovery day YAY!

Accupuncture, nap

JANUARY 14th

Another rest day for shoulder, alphastim, massage

January 15th

Endurance > 90 + study for WFR + programming…

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~ by athenafit on January 16, 2012.