Climb/pull/jr

lead:

8,8,10d project-1 take, 10d (3 takes), 10a

Pull: 5x10

Bent B.B. row #70

JR20min 

10/20x40

climb/pull/JR

climb:
lead:8,8, 10d project (2 takes — booooo), 10c, 10a/b, 10b
Today just sucked! I took on just about everything.

pull: 5x10
bb bent row #70

JR20
10/20x40

Climb/jr20

climb:
TR: 9, 10b, 11a, 11a, 11a
Jr:
1040x24

Z 5 min WO v2.0 #45//JR20

2min warm up

Z#45Core

AMRAP 20min:

5 scissor kicks/1knee hug x 10

knee tuck/reptile/pu x 10 alt

side plank leg lift L x 10

side plank leg lift R x 10

sit up twists x 10

band hyd/ext (black) x 10/10

BB glute press #85 x 12
#rnds: 4 1/3

+

JR20

10/30x30

zwow #3 v2.0 (tabata)//jr20

2min warm up

zWOW#3 v2.0 (tabata 10/20 x10 each)

1. split lunge to fwd lunge L//split lunge to fwd lunge R #12s
2. jump squat to jump lunge//dB side jump lunges #12
3. skater lateral leaps//machine ham curl #20
4. band jax (black)//band abd + press (black)

+

JR20min

10/50x20

The lone climber program//pull//jR20min

Welcome to my 2 hr lone climber program!

This is what I do on days I don’t have a climbing partner so copy, paste, and tailor to your skill level if you ever have a day like this. It’s taken me a long time to hammer out the kinks in this so that I push hard enough but don’t injure myself. As a trainer that has always been my greatest strength and so far, so good with climbing!! Enjoy:)

P1: Treadmill

4.0mph//2mi warm up walk

Part2: Boulder cave (left to right): 

v0 (rest3min),v1 (rest 3min), v2 **purple project** 2/3 attempt (rest3min), 2nd attempt v2 1/2 way no rest v3black 2/3 attempt (3min rest)

Note: 3-5min rests ok

Part3: (cave Left to Right): 

4x4 v1 (rest 5min),4x4 v1 (rest 5 min)*,4x4 v0(rest 5 min)*

*important to note that I did not do complete sets on these. I usually made it 2or3 times then did the best I could the last time or two. THAT IS OK!!!!!

Part 4: Autobelay (doubles):

11a (rest 5)*, 10b (rest 5), 9+

=================================

The following parts are optional and just happen to be a part of my program right now.

P5: Pull for posture! 5x10:

Barbell bent row #70

P6: jump rope:

20min intervals (10sec rest/40s jump x 24 rounds)

Jr/ex alt circuit (40min)

10/40x48 (40min)

JR

dB walking lunges #20s

JR

BB DL #85

JR

goblet squat #35

JR

kB swing #40
JR
Kb alt curtsey lunges #40
JR
Band elev 1 leg glute press (black and yellow)