Climbing

Put up my climbing schedule, now need to figure out how to fit it into my running schedule (and yes, there's also that work thing I need to do 40hrs/week)

This is just for my own information, to have access from everywhere (e.g. from gym).

Day 1: Campus + core

Little climbing day

Campus:

·         Ladder
·         1-2-3-1-2-3-…
·         1-3-1-3

·         Pinches workout – move up 4 pinches 3 times, repeat  5 times

Core:

·         Legs up 90% x 30

·         Push ups 3 x 15

·         Lower back weighted pull ups 15 x 3 –weight TBD

·         Full ABS workout

Day 2: Power + core:

Full climbing day

Power:

·         3x (5xOne arm pulls ups on rings – each arm)

·         3x (10 x Move from one shoulder to another on rings)

·         3x (Rings down – move ahead x 15)

·         Weighted pull ups - start with (20lbs x 3) x 5

·         3x (15 x Разводы гантель в стороны лежа max weight)

Core:

·         3x (Legs up 180% x 10)

·         Plank on a ball legs up  3x 1min
·         Front levers 5x 3

·         Full ABS workout

Day 3: Power Endurance + core:

Moderate climbing day

Power Endurance

·         4x4: Climb V3 x 4 times preferably overhanging  no rest, take 3 min rest, climb another V3 4 times, repeat two more times with other V3s

Core:

·         Legs to the sides 10 x
·         3x (Plank on rings one arm up, then another x 16)

·         Full ABS workout

Day 4: Fingers + core:

Moderate climbing day

Fingers:

·         10x (3x (10 sec crimp + 10 sec rest) + 3min rest)

·         (3 x Frenchies on slopers  + 3min rest ) x 5

·         Uneven pull ups

·         Dead hang on different types of holds – 10 sec x 3 each?

Core:

·         3x (15xTRX legs to chest)

·         3x (20x TRX legs to the the side)

·         Full ABS workout