Adarq.org

yesterday

- treadmill run 6.15 km in 32:00
couple of stretches of 3:55 pace, one 5:00 the other 2:xx, forget how long. the rest variable between 4:40 and 5:15 pace and a little walking at the beginning and end.

- GMB warm up

- pistols x a few

- pull up ladder x 1,2,3,1,2,3

- dip ladder x 3,6,9

- some ab stuff

- handstands x a few

- stretch

- run 5 km in 22:58
legs dead, especially calves just felt heavy. meant to run farther but this was a struggle. funny that i still beat december goal despite feeling like crap. did not check pace once during run.

- walk 1 km

- stretch

getting on a plane in a few hours. tired and sad.

Oh shoot its Kelly
Thanks for introducing me to Verk and all that. All these years ive been walking around with training knowledge that 95% of the people in your average chain gym lack. Training for VJ really teaches you some interesting things about the CNS and max strength. And this really is just from a couple of weeks of reading, too. The dirty work has already been done for us - just gotta read it and apply it.

hey you're alive!

- hike 24.16 km in 5:46
drove out to the hills with a group of friends and hiked back into town. elevation gain 2,643 feet, although overall we descended. calves very tired, especially right which was cramping a bit. feet and right shin also sore.

super worth it though. very fun.

ETA: time includes semi-frequent breaks, especially from km 5-10 when there was a lot of steep climbing and even a little rock scrambling. it was a pretty fit group so not too bad but my preference is definitely to haul ass with minimal breaks.

Damn dude. Good luck with the surgery, heal quick.

mediocre-to-poor skier here, so take this with a grain of salt, but i think you're fine to either stick with what you're doing now or do T0ddday's GPP. if you're concerned about building work capacity then i'd switch out a lifting workout for an extra cardio workout. so two days a week of the T0ddday plan, two days of LISS cardio, and one day of basketball.

another thing you could throw into the mix is more sport-specific balance training and conditioning on your lifting days. e.g.
https://www.shape.com/fitness/workouts/gym-pro-skier-paula-moltzan
https://www.outsideonline.com/1919901/us-ski-teams-secret-speed-weapon

forerunner 235.

12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 

what did the annoying doc say?