Adarq.org

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- jog x 7-8 mins
real easy

- stretch x 18 mins

- tempo run 12 x 35y
6s on, 24s off. very easy, obviously.

- skips, mobility drills x 5 mins

- jog x 6-7 mins

- stretch

got home from work and felt an overwhelming urge to get out and do something. don't want it to interfere with tomorrow so i just moved around a bunch. total time of "workout" was about 45 minutes and i felt awesome afterward. tempo runs are awesome, first time doing 'em in forever. also good to know that i can get to the field in under 7 minutes even at a VERY slow jog (took longer cause the entrance i normally use was locked, so i had to go all the way around). i still want to start playing tennis during the week. gotta get on my pops about that.

confused. charlie francis died two years ago. how did you "recently" attend one of his seminars?

apretado.tumblr.com

http://www.mayoclinic.com/health/drug-information/DR602223/DSECTION=proper-use

<a href="http://www.youtube.com/watch?v=Dpbk6wITm0k" target="_blank">http://www.youtube.com/watch?v=Dpbk6wITm0k</a>

<a href="http://www.youtube.com/watch?v=_RJI0x3f9k0" target="_blank">http://www.youtube.com/watch?v=_RJI0x3f9k0</a>

he's 22.

saturday:

- hike x 5-5.5 miles

sunday:

BW = 171
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 2 x 15y

- DLRVJ x ~15
most solid session since vacation ("injury"). all 31+, a couple 32-32.5. nothing as high as the one jump last week but not as horrible as it's been.

- power snatch
gym was closing soon, subbed:
- REA squat 2 x 3 x 135
second set much better than first. focused on driving up as i was falling, if that makes sense.

- squat 3 x 10 x 215
super fast

- SS1: feet-elevated pushup x 15,15,25
- SS1: pull up x 5,5,8
- SS1: pull down x 12,12,30

- stretch

set up pull downs with the band higher up. much harder. tonight will try to get back in the gym for some recovery work.

<a href="http://www.youtube.com/watch?v=eNTKcqr9o7U" target="_blank">http://www.youtube.com/watch?v=eNTKcqr9o7U</a>

thanks y'all.

last night:

BW = ???
SORENESS = none
ACHES/INJURIES = right toe
FATIGUE = moderate

- rock climb/boulder x 1.5 hours

did not do much during that time as it's been ten years since i climbed anything above a 5.6 (went out and did some really easy outdoor top rope climbing about 5 years ago but it barely counts). but a buddy of mine invited me to go along to the largest indoor climbing gym in north america, which is coincidentally in rockville. so i said why not and it was a blast. my fingers hurt a little today and my forearms were burning like shit last night -- veins were popping out even 20 minutes after i stopped climbing. today most of the soreness is in my lats of all places. EDIT: and lower traps.

on my second climb i did a 5.10 -- not bad for my first day in 10 years! it was all downhill from there, though. bouldering was terrible because my technique is hilariously bad, although at one point i managed to finish an easy bouldering course without using my feet.   got some street cred for that. once i started top-roping again my forearms were too tired for me to fight my way through stuff and i flamed out on a 5.8.  

if it wasn't so expensive i'd seriously consider going once a week or something. great workout, incredibly fun, not likely to interfere with my main goals.