Our climbers are approaching the middle mark for the 8 week cycle and this week the total time on their fingers stays consistent with the previous week. In the following 3 weeks the program will again intensify with total time spent on their fingers. Think of this week as a adaption and maintenance week.
The warm up is simple and requires only one kettle bell. Athletes should use the same KB for their goblet squats and swings.
The next effort employs two pressing exercises and one pulling exercise, in a rounds for time format, no rest except between transitions between exercises.
Climbers rely on pulling strength to get up climbs but overuse injuries plague many climbers and its my focus to continue opposing muscle group exercises to help balance our climbers out. Hence the Dumbbell thrusters and hand release push ups in the same effort with time spent pulling down on the overhanging climbing wall.
The Hangboard cycle
Complete each hand position / hold 10 times at a duration of 10 sec active hang then 10 sec rest.
Use your feet to relieve some of your bodyweight if needed on the harder positions using minimal fingers.
Finally, a short and sweet work capacity effort to finish with 20 sec of work and 10 sec rest. The first two exercises should be performed at maximal effort/speed while the last two should be performed with strict form.
As always take the time to stretch and foam roll your muscle tissue.
Enjoy and climb on.
Climbing Fitness Fall 2017 Session #8
10 to 1
KB goblet squat
5x DB thruster
5x hand release push up
2x laps wall
10 Rounds Hangboard Cycle 10sec hold 10sec Rest
slopers or climbers choice
5 Round Tabata
plank – Front Lever