This sport specific climbing workout is the first of the maintenance climbing classes that will be offered twice a week on Mondays and Wednesdays at 5:45pm for the next six weeks. We may decide to continue these maintenance classes if there is a want from our athletes.
Many of our athletes saw big gains in grip strength and overall strength and endurance after the 7 week climbing class progression cycle ended. Most of these athletes are heading out to climb, or have already started their climbing season, some may still be waiting.
The purpose of these “maintenance” classes are to help keep the climbing muscles strong yet not blast them to exhaustion for the days of outside climbing.
The 10 rounds of 1 minute movement on the wall can be either constant movement or not (shaking out pumped arms) depending on the fitness of the athlete. This is something that only the person on the wall can regulate. I like to see people pushing it to near failure on these rounds.
As always core and total body exercises are a staple of these sessions. With all the pulling muscles used in climbing it is important to work the pushing muscles as well. Notice the push ups and push presses in the RMM’s ( Renegade Man Makers) and the KB floor press.
Shoulder and wrist durability finish out the session.
Enjoy and climb on.
3x pull up
1:00 Wall – Shake or Constant
10x KB Floor Press
4x Ankles to Bar
2 laps on campus board
LBC – Standing / Lunge
10x each Wrist curls