the shizzle > power club

Power Club 739. 05 Feb - 11 Feb

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Aussiegav:
Another week of (submit word of choice here).

Power Club

Monday -
Finger board at home
18mm edge.
Half crimp 6x 10s hangs. BW + 5 kg

Tuesday
Rest.

Wednesday

The Depot before work.
Did broken  Redpoint Crimpd session on the 7a circuit ive not tied before. Molly H traverse slay. 7a. hardwood circuit board.
The aim was to do it in a session by breaking into halves. Then Redpoint on the last of the 3 sets. 20moves long. I broke it down into halves.  for the first two sets. I sent it on the 3rd set first try. Powered out and didn’t manage it for the 2nd & 3rd reps of the set.

5x 3 power pull-ups
3x4 pistol squats as a super set to finish.

Felt good. Happy with the send.


Thursday
I had a relationship coaching session to deliver in the evening. Couldn’t train.


Friday
Rest

Saturday
1 hour peloton ride.   

Sunday
Virgin Gym. Strength training
Chest flyes 3x8 12kg
Preacher curls single arm. 3x8 14kg. 12kg for right arm. Elbow doesn’t like these.
Box jumps
4x4 pistol squats

Went to The Depot after Virgin.
Worked the purple 7a+ circuit. Found it very complicated. Got the top half in two links.

mr chaz:
Nice one Aussiegav.

Power Club:
M.
T. Evening shed session. Warmed up on fingerboards and worked up to one arm max hang on lattice edge with 12kg assistance. Can use this as a benchmark for making progress over the next few months. Would like to get back to no assistance on each arm. Then 45 mins on the woodie.
W.
T. Evening board session. Working on some slopey pinchy goodness.
F.
S.
S. Rained off, so risked my neck ( :P) on a 3hr MTB ride instead of climbing.

monkoffunk:
M - Yoga. Half crimp repeaters 7,13. 
T - Yoga.
W - Gym. Dead lifts, Few pull ups, (body weight), dips (weight off), single arm row, bench, reverse bar curls and shoulder rotations.
T - Yoga
F - Gym. Similar to W but added some +5kg pull ups. Elbows feeling great but still not gonna push it. Yoga.
S - Nothing! Short walk with daughter’s little cousin.
S - Yoga. Half crimp repeaters. Just the one round.

Need to go for a run next week.

Dingdong:
M - rest
T - rest
W - Mossatrocity and flick of time hungover
T - one arm iso +20kg, one arm shrugs x4 +20kg, orange circuit at depot, Arnold press 4x4 +17.5kg each hand, prone shoulder rotations 6x4 15kg
F- rest
S - rest
S- one arm iso +20kg, one arm shrugs x4 +20kg, edge lifts 55kg 4x8, pinch lifts 28kg 4x4, pinch holds 18kg 10 seconds x4, orange circuit, pull-up strength clusters 40kg 6 reps x4, frenchies 4x4, iyta prone on bench 7kg 6x6, TRX IYT 6x4, cooenhagen plans 7 seconds x 4 15kg, wrist extensor and flexor curls 10kg 6x3

shark:
Thanks Gav



M Stick clipped up Montrebei 7c which I failed to get to the top of last Friday. The terrifying top bit turned out to be ok once I knew where the clipping hold was. Belay a tough clip too. Had one redpoint falling off the tough sting in the tail crux at the end of the crux middle section

T Two redpoint attempts on Montrebei at either end of the day getting to the same point as the previous day. After second redpoint attempt refined the crux. With hindsight should have gone to the top and refined the headwall too.

W

T. Cloudy. Windy then gales. Nearly lost my duvet jacket. Warmed up on the lower half of Montrebei A team of noisy but friendly Spaniards turned up. Went for the redpoint using power screams in part to drown out the background noise and got through the crux to the leg in hole rest. Carried on up the burly crack system but felt spent. Despite a long rest at an almost no hands rest still felt bolloxed. Pressed on up the scary headwall but got shut down with my face by the last bolt and took a flyer. The Spaniards were impressed. Worked the top section better and came down. A Labrador ate one of my sandwiches Belayed Matthew on 3 routes. Bumped into Andy Sharp. Wind picked up. Had another redpoint attempt but felt knackered and cold so stopped at 8th bolt then bolt to bolted to the top. Stripped route as forecast was for rain.

F Rain

S Travel home

S

Motivation pretty high on the trip. It felt ambitious tackling the 7c but it was an inspiring route and it almost fell into place. Currently, very keen to sneak back there at the end of the month if there are any takers…?

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