Training Log: Stijn

Hip mobility routine
Theraband & quad stretches
Chest & shoulder mobility cool-down

Warm-up on auto-belays 18,20,21,21
Boulder warm-up
4x4s on spray wall (failing on last few boulders, so good level)

Warm-up on auto-belays 17,18,19,21

Easy shrugs, pull-ups, ring rows & pick-ups
6 x 7s 20mm edge pick-ups R+40kg, L+37.5kg /3min rest (felt strong today!)
Hip mobility routine & quad stretches
Easy pull-ups
5 x 5 weighted pull-ups +16kg /3min rest
3 x 10 hanging bent knee raises /2min rest
3 x 10 chin-ups /1min rest
5 x 6 dumbbell shoulder press +10kg /min rest

Then Bruce rocked up with his force gauge so got sucked into testing my max 20mm edge pull again. Nice improvement from last time:

Right hand 54.4kg + left hand 49.1kg = 103.5kg (150% of bodyweight). Scored 124% in May 2023.

Chest & shoulder mobility cool-down

Day trip to Montagu for Firestarter session #16 with Rolien & Elle. Didn't think it was possible to get another high point before the crack jug, but here we are! At least I got there on all 3 attempts. So close, and starting to get frustrating... Entering new ground now as all of my previous hard routes took 16 sessions at most. Onwards!

(29Lx) x 3

Easy shrugs, pull-ups & hangs
Hip mobility routine
Quad & theraband stretches

Tafelberg rd with Fran

https://www.strava.com/activities/11210350719

Hip mobility routine
Quad & theraband stretches
Chest & shoulder mobility cool-down

Warm-up on auto-belays 17,18,19,22
Warm-up on black & white boulders
4x4s on the spray wall - faded quickly in last set