NOTES:
This was a good week to start off my off-season training. I feel like the schedule I set for myself will set up nicely with a ton of yoga, regular hangboarding, and a clean (but not too strict of a) diet. Hangboard exercises this week were done on a simple 7/8" door frame. Assisted pullups / reps were done with my feet on a chair. Assisted hangs only require dragging my toes on the ground but trying to lift my knees while hanging and keep as much weight on my fingers as I can.
Monday:
Hangboard (unweighted)
Holds: 4 finger crimp, 3 finger crimp, index-middle crimp, index-ring crimp
Round 1 - 15 sec assisted reps x 15 sec; 30 sec rest
Round 2 - 15 sec assisted hang x 15 sec; 30 sec rest
Round 3 - 15 sec assisted (if needed) hang x 15 sec; 30 sec rest
Yoga - "BaptistePowerYoga3" from yogadownload.com (60 min)
Background Music = http://www.youtube.com/watch?v=Km5pxTDcVRQ
*I could not do all of the poses so it actually only took me about 45 - 50 min
Tuesday:
Full Recovery Day - I didn't actually need a full rest day, just the circumstances of the day (final exams and work and such) kept my pretty go-go-go, so Sunday's scheduled Full Recovery will be swapped with Tuesday's (missing) Active Recovery.
Wednesday:
This was one of the last days that the rock wall was open for the semester, so I enjoyed an hour or two of bouldering instead of my planned hangboard and yoga work. It was well worth it :)
Thursday:
Friday:
Hangboard (unweighted) - 20 sec intervals w/ 1 min rest
2 hands, 4 fingers open hand x 2 (unassisted)
2 hands, 3 finger (I/M/R) open hand x 2 (assisted)
2 hands, 2 finger (I/M) open hand x 2 (assisted)
2 hands, 2 finger (M/R) open hand x 2 (assisted)
2 hands, 2 finger (R/P) open hand x 2 (assisted)
Right hand, 4 fingers open hand x 2 (assisted)
Left hand, 4 fingers open hand x 2 (assisted)
2 hands, 4 fingers open hand x 2 (assisted)
*This was a really good video, challenging, but definitely not too intense. The instructor did an EXCELLENT job of explaining proper positioning for the poses. I bookmarked it, you should do the same :)
Saturday:
* I was feeling a bit strained from the last few workouts, just a matter of my core getting a lot of abuse. I'm certainly enjoying the yoga workout and they seem to be a nice fit for the goals of my off-season training. I did some very light yoga today before finding out that I need a bit of time to re-adjust to these types of workouts.
Sunday:
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