Although it is still full on winter in Jackson, WY some of our athletes are dreaming of warm rock climbing rather than cold powder turns. In order to help stave off their desires we have added a climbing maintenance class to our schedule. Although it is only a once a week class we have been getting more climbers in every session. This workout for this week is a classic work capacity session. The warm up gets the pulling and pushing muscles firing as well as the grip, for what lays ahead.
The 5 rounds on the wall total up to 10 minutes which can be hard for soft winter hands and weak forearm strength. The rounds start off with shaking allowed while on the wall, then the following round you must keep constant movement, so no dropping arms to rest. Repeat the switch from shaking to constant movement till the end of the fifth round. Immediately after the wall perform 10 touch jump touch movements then rest the remainder of 2 minutes. This exercise keeps the heart rate up and allows for some recovery on the grip before getting back on the wall. The 15 min AMRAP is not overly hard but it adds up if you keep a fast pace. This session ends with some low back durability and shoulder durability exercises. Enjoy.
WU 3 rounds
2 frenchies (3 pull-ups with lockoffs for 2 seconds in various positions)
5x each kb front squat
6x gator push ups
5x PVC pass thru
5 rounds
2 min wall shake/constant/shake/constant/shake
10x Touch Jump Touch then rest remainder of 2 min
15 min AMRAP
5x sbgu’s switch sides each round
10x Russian twists
20x step ups
50x jump rope
3 rounds
10x face down back extension
5x each side shoulder sweep
10x Y+L with 2.5# plate each hand
