Saturday, January 3, 2015

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