Sunday June 1 Technical Training:Vertical rope work and crevasse self rescue training.
I went to High Rocks Vista at Ralph Stover park and trained on the tallest wall at the park. It’s a single pitch wall between 120′-150′ high. Some sections of the wall are at least 5.9 or above. The weather was sunny and clear the air temperature was in the low 90’s. The sun shines directly on the cliff face making it like a giant frying pan. I set up two ropes, one rope was the backup rope for the crevasse self rescue training. I set the anchors and dropped both ropes and used my rappel rack for the rappel. I rappelled down about 80′ tied off the rack and practiced one set of “knot passing” on the rappel rope. When I got to the bottom of the pitch I set up both ropes for the crevasse self rescue section of the training session. The “climb” rope was set up with two Petzl ascenders. The backup rope was rigged with a grigri II. Normally I do this training session with a static rope for the climb. However in this session I used a dynamic rope. At the bottom of the pitch when I started the climb the “bounce” in the climb rope made the first 30′ of the climb very difficult and my heart rate was jacked. I used no foot aiders in this session as the wall is vertical with no overhangs. Because of the intense heat from the sun shining directly on the face and the bounce in the rope I took my time on the first half of the climb. Once my heart rate stabilized and the rope “tightened up” the ascent became easier. I’d “walk” up the wall several feet, stop and pull the slack thru the Grigri II on the back up rope. It took me about 25 minutes to climb about 120′. I could have climbed the pitch in half that time but because of the heat I took my time. I climb solo so If I had passed out from the heat I would have been hanging there until a hiker or another climber came along and found me. After topping out I took a 10 minute break and repeated the process.
Body Weight at the time of the session: 205 pounds
Pre workout meal: Turkey meatballs (6), Grits 1/2 cup dry, “I can’t believe it’s not butter 1 tbsp
Daily Macronutrient profile: Carbohydrates 280 gms Protein 220 fat 90
Calories burned during the session: Hike in with a 70 pound pack, set up, two rappels and climbs, gear cleanup and hike out 3026.
Monday June 3’rd Strength and Conditioning and Cardio.
Monday morning was spent at the gym. I worked two body parts, chest and shoulders using the following rep-set template. Each body part was trained using three different movements each comprising 3 sets of 8-12 reps. Keep in mind I’m in a “cutting phase” so my goal is to maintain my current muscle mass while dropping body fat. I’m not attempting to get bigger and stronger. I’m already strong enough for the climb I simply need to improve my power to weight ratio by getting leaner. At the conclusion of the strength and conditioning session I implemented a new cardio protocol called M.O.A.C. What is M.O.A.C? Have you ever done HIIT training? Well it’s like HIIT training on steroids because there is no low exertion level. It’s 15 minutes of balls out high level exertion! I did 15 minutes of flat out as fast as I could sprint on an elliptical walker. The first 2 minutes were absolutely hellish as my quads were on fire! I thought to myself “there was no way I’ll be able to sustain this speed for 15 straight minutes”. I was in absolute agony and nearly puked at the 12 minute mark. I did the entire 15 minutes without out retching or passing out.
Pre workout meal: Sliced ham, one whole egg, 4 egg whites 1/2 cup of sliced onion. Post workout. Isopure low carb protein powder mixed with two cups of skim milk and one tsb. of glutamine powder. Body weight 205.00
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