Everest is right around the corner; it’s starting to seem real. I can see myself on the upper reaches of the mountain. And it feels good. Really good, in fact.
Thanks to Jason Antin and The Alpine Training Center for this one!
Warmup: 3 rounds of 20x alternating groiners (think mountain climber mobility), 15x back extensions, 10x burpees, mtn mobiilty.
Training #1* 5 rounds for time of 8x Hang squat cleans @ 1/2 BW, 50x stepups M25#/W15#, 12x WTD situps M35#/W25#.
Training #2 4 rounds of 10x DB front squats, 10x jumping lunges, 15x hanging knee raises - 5x WTD, 10x unWTD.
Training #3 1 round of 6x star jumps, 45 sec wallsit, 60x situps, 20 sec core stability.
Training #4 4 rounds of 4x pushups, 8x pullups on rope, 8x BB push press @ 60% max, 100m run.
Here is a great excerpt from Alan Arnette’s article “Everest Deserves Respect” in Rock and Ice Magazine:
"Over four days in May 2012 around 250 Westerners and 270 Sherpas and Tibetans summited Mount Everest. For many, attaining the highest point on Earth was the culmination of endless training, personal sacrifices and hard work to achieve a meaningful and fulfilling lifelong dream.
Yet it is common within the greater climbing community to bash Everest climbers for using ladders in the Khumbu Icefall, for relaying on bottled oxygen upo higher, for having Sherpas carry their gear, fix their ropes and establish their camps. For many critics on the sidelines, Everest has become a joke. I am disturbed by what I feel is a trend to vilify this great mountain and its climbers, and by the vast amount of misleading information that fuels the fires of controversy.
Fact is, Everest is hard. Damn hard. Strong, experience climbers have dropped dead from the effort or exposure. Pushing above 8,000 meters is like venturing into space. The slightest miscalculation or misstep will kill you. Few climbs in the world are as unforgiving. Everest is a worthy mental and physical challenge and it deserves respect. Anyone who says otherwise has either not climbed it, lacks the courage to reveal their own struggles during the climb, or lacks the objectivity to take honest pride in their achievement….”
See the full article in the October 2012 article of Rock and Ice Magazine.
I’ve been sidelined for the past few days with a pretty bad back strain.
Note to self: Heavy deadlifts after a 13-mile run is a terrible idea.
Fortunately I’m starting to feel better and will resume training today with a light 2 hour trail run.
Trans Rhode Island is less than two months away!