Benchmark Training Session

 

✅ ✅  :) 

Lower Body Workout

• Jump rope (warm up)
• Hamstring wall bridge
• Pistols 
• Dumbbell hip thrust
• Leg press calf raise
• Roman Deadlift 
• Single Leg RDL
• Dumbbell reverse lunge
• Dumbbell jump squat
• Dumbbell Curtsy Lunge
• Farmers Walk (tip toes) 
• Dumbbell Single leg raise
• Reverse Calf Raises
• Row Machine (cool down)

Campus Board Breakthrough

1-5-7.5  with FORM / new motor engram formation  (lock off and trail hand engagement)  

Finger strength     Pull Strength     Coordination

Paired with little bit more confidence and opposing hip to wall / kip with leg will result in success i believe.

Transgression Board ™ ladder "project" (beginning at 6mm) is progressing nicely as well.

closer to goal …

3/22/24

I made it back to Morgan’s Run NEA and found progress on Aloha V10 decided on method to commit to crux, worked out foot placements, got on moves of low start as well. Most importantly the session was shared with two (2) new friends that are stoked, strong, and all around good vibes. Thanks to Andrew and Sebastian for the inspiration and encouragement.

Porteños Go Home still felt sketch but I got high point on that as well (past match on slopey rail). 

After session there I went solo to Northwest Branch to squeeze in some attempts on projects…thankful I did because I finnaly sent DERa V8! That rig has been a nemesis of mine for quite some time. I’ve tried it sporadically for many years, but only once or twice as a dedicated project. I must confess it feels easier now than I thought it would… there were a lot of times I recall doubting if I could ever do it , ultimately I just had to commit to heel method, forget about establishing R foot on at all for start and hit intermediate with first L hand move ; first time I did this it went down. Whatever. It’s done. 

✅ DERa

                  .

               NM

           

1st day of Spring Today !

“ When I get close, I execute. Great climbers do that. "

"The most rewarding battles are the hardest... I realized that I can climb harder and set bigger goals. “

"Hard day is a good day."

✅ DErT 

2.26:

 good day 1 of season at NWBRANCH. excited with how remaining projects are feeling strong .relaxed concentration. Two selves one barking orders other one doing what’s done having fun getting along. That relationship in harmony with self allow FLOW. 

 

nadi shodhana pranayama

alternate-nostril breathing method, has a profound and immediate effect on the body, says Kavita Chandwani, M.D., M.PH. She describes the technique: Hold your right nostril closed with your thumb; breathe in through your left nostril. Without letting out your breath, cover your left nostril. Exhale through the right nostril, then inhale through that nostril with the left nostril covered, close your right nostril, and exhale through the left. Do this for 1 minute. The longer the breaths, the better. Shutting off one of the air passageways causes you to take longer, deeper breaths (it essentially forces you to belly-breathe), which calms nerves, slows heart rate, and reduces blood pressure.

Ghanaian proverb

Three Stones that hold pot firm:

Feeding 

              Training

                             Organizing

 

🙌

 

 

photo rights: Sean Bailey 

Better to Know You're Bad for a Season than to Think You're Good for a Lifetime" Alex

final TB1 project in the queue before 40° degree dedicated training (I just realized after posting this I'm reaching to hold with incorrect hand lol)

 

finna  .