In reply to guy127917:
Thanks Guy… I have a few ideas of what I want to do with Bad-arse Bones when she gets here. I’ve already started a spreadsheet planner.
I have also started my 2018 life goals which I’m very excited about. I’ll update my goals later, but plan on attending all the free walks provided by my training group (
https://basecamptraining.com.au/hiking-trips/)
Goals for now…
STG:
*2 pull ups by end of 2017
*lead a 18 (5c) at Kangaroo Point
*climb at Mt Ngungun wearing a Xmas hat and tinsel - Dec 17th
MTG:
Mt Tibrogargan:
*Lead "Zeitgeist" - 3 pitches, 17(5b), 13(4b), 15(4c)
*Climb "Troposphere" - 5 pitches, 15, 17, 18, 15, 16
*do 5 pull ups by 31/01/2018
*Uni loop on bike (approx. 25km/16miles)
LTG:
*Cycle to Nudgee beach (50km/32miles) by June 2018
*sport climbing trip Blue Mountains (either Easter or October)
*climb a big wall before I'm 40
MONDAY
AM Training
Warm up
- Lunges with 8kg kettlebell
- full body twists
x 2 sets progressive squat holds (up to 6 reps with 5kg dumbbell)
x 4 sets plank dumbbell rows (laddered dumbbells 3kg up to 8kg)
x 5 hollows - 1 minute
PM indoor climb
- physio exercises with resistance band
- assisted chin ups to max - 5,4,3
top rope session:
- tried and flashed a few new 22 & 23 (6c/6c+) routes
- attempted a funky long 23(6c+) in a corner. Tried a few times, but the push up move on my left wrist was strong and my wrists are weak.
- attempted my overhung 21 project and got about two-thirds the way up, improvement on last attempt.
- worked and progressed moves on a new 24(7a) route
TUESDAY
Rest day/physio
WEDNESDAY
AM Training
Warm up - downward dog to upward dog movements x 20, trigger point ball on shoulder, active hangs x10, 1 min dead hang (rested briefly after 45sec)
4 sets
x8 one-arm dumbbell row (12.5kg x2, 15kg x2)
x5 overhead press (25kg bar)
x5 each leg reverse planks raises
3 sets
x5 elevated feet push ups
x5 each leg, wide leg glute bridge extensions
x8 ring rows, increased to ring rows with feet elevated for 2 sets
3 sets
x5 zombie lunges each leg (12.kg dumbbell)
x10 double leg raises
x5 jump squats
Physio exercises - hamstring roll-outs x3 sets to max (about 7/8 reps), foam roller leg raises x3 sets (7/8 reps)
PM Climb KP
Lead 'The Bees Knees' 16(5a) - freaked out that there might be a snake on a ledge
T/R "Standing Room Only' 16(5a)
THURSDAY
Yoga
Basecamp Training Xmas Party - #3 for driving and only drinking 1 beer
FRIDAY
AM Training - Alpine Step
#4 for staying out late and getting up at 5am for training
x2 sets: 5 each side Turkish get-ups (8kg kettlebell)
Various exercises:
box step ups with 2kg ball
lunges with 2kg ball overhead
walking squats
reverse lungs with 2kg ball overhead
box step ups with 5kg plate
box step up with broom stick
15kg sandbag get up and shuttles
core exercises
SATURDAY
Metcon Class
5 min ladder
- Burpees
- V-Up's
x50 overhead step ups (5kg plate)
x50 triceps dip
Farmers carry (9kg dumbbell)
x50 jump lunges on boulder mat
x50 squats on boulder mat
Farmers carry (9kg dumbbell)
x50 kettlebell swings (8kg kettlebell)
x50 sit ups
Farmers carry (9kg dumbbell)
– pull up prep work x3 sets seated pull ups (5 reps)
SUNDAY
Beach times with the niece and nephew
- practiced handstands on the beach