Training Plan

• Week of 21 Mar 2022
  (Mesocycle week 2)
  Weight:
  Monday
• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Tues

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Wednesday (In FL)

• Long Run

Thursday (In FL)
Some Derp Hotel workout

Friday 90 mins (In FL — this if you can find a real gym; otherwise punt to Saturday)

• Deadlifts
• Tricep Dips (substitute pushups)
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Saturday
Flex

Sunday

• Boulder Triples
• Max Campus ½
• MS Time ½

• Forearm Curls

• Week of 14 March 2022
  (Mesocycle week 1)
  Weight: 148.8 (something is happening!)
  Monday

• Pull Ups - Power Pulls
• Shoulder Press
• Eccentric Curls

Tuesday

• Long Run

Wednesday

• Project Session
• MS Time ½

Thursday

• Deadlifts
• Pull Ups - Jump Catch
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Friday

• Boulder Triples
• Core - Bar Strength
• Weighted Shoulder Mobility

Saturday

• Short Run
• Side Split - L2
• Lunges
• Rows
• Weighted pull-ups
• One arm practice
• Forearm Curls

Sunday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½

• Peak Board

• Week of 7 Mar 2022
  (Mesocycle week 4)

• Mostly skiing

• Week of 28 Feb 2022
  (Mesocycle week 3)
  Weight: 151.2 (Fluke or cutting down on nuts paying off?)
  Monday

• Long Run

Tuesday 90 mins

• Pull Ups - Power Pulls
• Countermovement Jumps
• Overhead Press
• Eccentric Curls

Wednesday 80 mins

• Boulder Triples
• Max Campus ½
• Side Split - L2

Thursday 75 mins

• Short Run
• MS Time ½
• MS Time ½

• Forearm Curls

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Deadlifts
• Pull Ups - Jump Catch
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Project session
• Project Session
• AC Boulder Mileage

• Campus Bumps ½

  Sunday 50 mins
  Travel

• Week of 21 Feb 2022
  Weight: 152.5

• Week of 14 Feb 2022
  (Mesocycle Week 1) — weird because of ski trip
  Monday

• Pull Ups - Power Pulls
• Shoulder Press

• Eccentric Curls
  Tuesday

• Week of 7 Feb 2022
  (Mesocycle week 4)
  Weight: 153.4 Fat, but at least holding steady?
  Monday

• Weighted Shoulder Mobility
• Shoulder Press

Tuesday

• Long Run

Wednesday

• Recruitment Cascades
• Side Split - L2
• Max Campus

Thursday

• Shorter speed run
• Peak Board
• Core - Bar Strength

Friday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

Sunday

• Week of 31 Jan 2022
  (Mesocycle week 3)
  Opportunistically started on Sunday to take advantage of weather — using Monday to finish last week
• Weight: 153.4
  • FAT

Monday

• Long Run

Tuesday 90 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Wednesday 80 mins

• Project session
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Project Session

• AC Boulder Mileage

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Deadlifts
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½

• MS Time ½

• Week of 24 January 2022
  (Mesocycle week 2)
  Weight: 154 😭
  Monday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Tuesday

• Long Run

Wed 80 mins

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Thursday

• Project session
• Peak Board
• MS Time ½

Friday 90 mins

• Deadlifts
• Tricep Dips (substitute pushups)
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Saturday
Flex

Sunday

• Boulder Triples
• Max Campus ½
• MS Time ½

• Forearm Curls

• Week of 17 Jan 2022
  (Mesocycle week 1)
  Weight: 152.5
  Monday
• Long Run

Tuesday

• Pull Ups - Power Pulls
• Shoulder Press
• Eccentric Curls

Wednesday

• Project Session
• MS Time ½

Thursday

• Boulder Triples
• Core - Bar Strength
• Weighted Shoulder Mobility

Friday

• Deadlifts
• Pull Ups - Jump Catch
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Saturday
(Short climbing session )

• Short Run
• Side Split - L2
• Lunges
• Rows
• Weighted pull-ups
• One arm practice
• Forearm Curls

Sunday
(Actually went skiing)

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½

• Peak Board

• Week of 10 Jan 2022
  (Mesocycle week 4)
  Weight: 155.5 (HOW THE FUCK AM I GAINING WEIGHT)
  Monday

• Long Run

Tuesday

• Weighted Shoulder Mobility
• Shoulder Press

Wednesday

• Recruitment Cascades
• Side Split - L2

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 3 Jan 2022
(Mesocycle week 3)
Opportunistically started on Sunday to take advantage of weather — using Monday to finish last week

• Weight: 154
  • FAT
    Sunday
• Long Run

Monday

Tuesday 90 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Wednesday 80 mins

• Project session
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Project Session

• AC Boulder Mileage

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Deadlifts
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 27 Dec 2021
(Mesocycle week 2)
Monday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Tuesday

• Long Run

Wed 80 mins

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Thursday

• Project session
• Peak Board
• MS Time ½

Friday 90 mins

• Deadlifts
• Tricep Dips (substitute pushups)
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Saturday
Flex — walking around Brooklyn

Sunday

• Boulder Triples
• Max Campus ½
• MS Time ½
• Forearm Curls

Week of 20 Dec 2021
(Mesocycle week 1)
(Starting on Sunday because of low equipment)
Sunday

• Long Run

Monday

• Pull Ups - Power Pulls
• Shoulder Press
• Eccentric Curls
• Core - Bar Strength

Tuesday

• Project Session
• Boulder Triples
• MS Time ½

Wednesday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½
• Peak Board

Thursday

• Intervals
• Rings

Friday

• Long Run

Saturday

• Intervals
• Rings

Sunday

• Deadlifts
• Pull Ups - Jump Catch
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Week of 13 Dec 2021
(Mesocycle week 4)
Monday

• Long Run

Tuesday

• Weighted Shoulder Mobility
• Shoulder Press

Wednesday

• Recruitment Cascades
• Side Split - L2

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 6 Dec 2021
Weight: 152.8lb
(Mesocycle week 3)
Monday

• Long Run

Tuesday 90 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Wednesday 80 mins

• Project session
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Project Session

• AC Boulder Mileage

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Deadlifts
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 29 Nov 2021
(Mesocycle week 2)

Monday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Tuesday

• Long Run

Wednesday

• Deadlifts
• Tricep Dips (substitute pushups)
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Thursday

• Hard toprope climbing - single fall on some MC 12a’s

Friday

• Project session — lead climbing

Saturday

• Medium Run

Sunday

• Top rope + bouldering

Week of 22 Nov 2021
(Mesocycle week 1)
Monday

• Long Run

Tuesday

• Pull Ups - Power Pulls
• Shoulder Press
• Eccentric Curls
• Core - Bar Strength

Wednesday

• Project Session
• Boulder Triples
• MS Time ½

Thursday (Thanksgiving)

• Towpath Intervals
• Rings
• Weighted Shoulder Mobility

Friday

• Deadlifts
• Pull Ups - Jump Catch
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Saturday

• Side Split - L2
• Lunges
• Rows
• Weighted pull-ups
• One arm practice
• Forearm Curls

Sunday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½
• Peak Board

Week of 8 Nov 2021
148 lbs (New rule: always below 150)
(Mesocycle week 3)
Monday

• Long Run

Tuesday 90 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Wednesday 80 mins

• Project session
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Project Session

• AC Boulder Mileage

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Deadlifts
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 1 Nov 2021
149.5 lbs FAT
Didn’t get as much done because of NC weekend
(Mesocycle week 2)

Monday

• Long Run

Tuesday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Wed 80 mins

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Thursday

• Project session
• Peak Board
• MS Time ½

Friday 90 mins

• Deadlifts
• Tricep Dips (substitute pushups)
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Saturday

• Boulder Triples
• Max Campus ½
• MS Time ½
• Forearm Curls

Sunday
Flex

Week of 25 Oct 2021
(Mesocycle week 1)
(Starting Sunday because Out next weekend)
Sunday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½
• Peak Board

Monday

• Long Run

Tuesday

• Pull Ups - Power Pulls
• Shoulder Press
• Eccentric Curls

Wednesday

• Project Session
• MS Time ½

Thursday

• Boulder Triples
• Core - Bar Strength
• Weighted Shoulder Mobility

Friday

• Deadlifts
• Pull Ups - Jump Catch
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Week of 18 Oct 2021
(Mesocycle week 4)
Monday

• Long Run

Tuesday

• Weighted Shoulder Mobility
• Shoulder Press

Wednesday

• Recruitment Cascades
• Side Split - L2

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 11 Oct 2021
(Mesocycle week 3)

Monday

• Project session

Tuesday 90 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Wednesday 80 mins

• Boulder Triples
• AC Boulder Mileage
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Long Run

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Adventure

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 4 Oct 2021
(Mesocycle week 2)

Monday

• Long Run

Tuesday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Wed 80 mins

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Thursday

• Project session
• Peak Board
• MS Time ½

Friday 90 mins

• Deadlifts
• Tricep Dips (substitute pushups)
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Saturday

• Boulder Triples
• Max Campus ½
• MS Time ½
• Forearm Curls

Sunday
Flex

Week of 27 Sep 2021
(Mesocycle week 1)
Weight: 145
Monday

• Long Run

Tuesday

• Pull Ups - Power Pulls
• Shoulder Press
• Eccentric Curls

Wednesday

• Project Session
• MS Time ½

Thursday

• Boulder Triples

• Core - Bar Strength

• Weighted Shoulder Mobility

Friday

• Deadlifts
• Pull Ups - Jump Catch
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Saturday

• Short Run
• Side Split - L2
• Lunges
• Rows
• Weighted pull-ups
• One arm practice
• Forearm Curls

Sunday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½
• Peak Board

Week of 20 Sep 2021
(Mesocycle week 4)
Monday

• Long Run

Tuesday

• Weighted Shoulder Mobility
• Shoulder Press

Wednesday

• Recruitment Cascades
• Side Split - L2

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 13 Sep 2021
(Mesocycle week 3)
Monday

• Long Run

Tuesday 90 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Wednesday 80 mins

• Project session
• AC Boulder Mileage
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Lead Climbing (1/2 Project Session)

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Adventure

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 6 Sep 2021
(Mesocycle week 2)
Note Easing back into campus and hang boarding. Finger is still vaguely tender. Also easing back into normal deadlift — hip seems better.

Monday

• Long Run

Tuesday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Wed 80 mins

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Thursday

• Project session
• Peak Board
• MS Time ½

Friday 90 mins

• Deadlifts
• Tricep Dips
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Saturday

• Boulder Triples
• Max Campus ½
• MS Time ½
• Forearm Curls

Sunday
Flex

Week of 30 Aug 2021
(Mesocycle week 1)
::Starting on Sunday because of gym closure::
Sunday

• Pull Ups - Power Pulls
• Shoulder Press
• Eccentric Curls

Monday

• Boulder Triples
• Core - Bar Strength
• Forearm Curls
• Weighted Shoulder Mobility

Tuesday

• Long Run

Wednesday

• Project Session
• MS Time ½

Thursday

• Deadlifts
• Pull Ups - Power Pulls
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Friday

• Short Run

Saturday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½
• Peak Board

Sunday

Week of 23 Aug 2021
(Mesocycle week 4)
Monday

• Long Run

Tuesday

• Recruitment Cascades
• Side Split - L2

Wednesday

• Weighted Shoulder Mobility
• Shoulder Press

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 16 Aug 2021
(Mesocycle week 3)
Note: Didn’t do hang boarding or campus boarding because R ring finger still tender. I could climb on it without tape by Sunday though

Monday

• Long Run

Tuesday 90 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Wednesday 80 mins

• Project session
• AC Boulder Mileage
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Lead Climbing (1/2 Project Session)

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Adventure

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 9 Aug 2021
::note:: Didn’t do as much direct training because R ring finger tendons a bit sore.
(Mesocycle week 2)
Monday

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Tuesday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Wed 80 mins

• Long Run

Thursday

• Deadlifts
• Tricep Dips
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Friday 90 mins

• Project session
• Peak Board
• MS Time ½

Saturday

• Boulder Triples
• Max Campus ½
• MS Time ½
• Forearm Curls

Sunday
Flex

Week of 2 Aug 2020
(Mesocycle week 1)
::Weird hip pain back part of right hip, oddly tied to deadlifts but not squats. Sumo deadlifts seems to mitigate a bit::
Monday

• Long Run

Tuesday

• Boulder Triples
• Core - Bar Strength
• Forearm Curls
• Weighted Shoulder Mobility

Wednesday

• • Pull Ups - Jump Catch
• Shoulder Press
• Eccentric Curls

Thursday

• Project Session
• MS Time ½

Friday

• Short Run
• Deadlifts
• Pull Ups - Power Pulls
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Saturday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½
• Peak Board

Sunday

• Side Split - L2
• Lunges
• Rows
• Weighted pull-ups
• One arm practice

Week of 26 July 2020
(Mesocycle week 4)
Monday

• Long Run

Tuesday

• Recruitment Cascades
• Side Split - L2

Wednesday

• Weighted Shoulder Mobility
• Shoulder Press

Thursday

• Peak Board
• Core - Bar Strength
• TRX thing
• Rows

Friday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 19 Jul 2021
(Mesocycle week 3)

Monday

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Tuesday 90 mins

• Long Run

Wednesday 80 mins

• Project session
• AC Boulder Mileage
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Lead Climbing (1/2 Project Session)

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Adventure

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 12 Jul 2021
(Mesocycle week 2)
Monday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps

Tuesday

• Recruitment Cascades ½
• Campus Bumps ½
• Side Split - L2
• AC Boulder Mileage

Wed 80 mins

• Long Run

Thurs 90 mins

• Project session
• Peak Board
• MS Time ½

Friday

• Deadlifts
• Tricep Dips
• Pull Ups - Jump Catch
• Core - Bar Strength
• Eccentric Curls
• Countermovement Jumps

Saturday
Flex

Sunday

• Boulder Triples
• Max Campus ½
• MS Time ½
• Forearm Curls

Week of 5 Jul 2021
(Mesocycle week 1)
Monday

• Pull Ups - Jump Catch
• Shoulder Press
• Eccentric Curls

Tuesday

• Boulder Triples
• Core - Bar Strength
• Forearm Curls
• Weighted Shoulder Mobility

Wednesday

• Long Run

Thursday

• Project Session
• MS Time ½

Friday

• Short Run
• Deadlifts
• Pull Ups - Power Pulls
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Saturday

• Recruitment Cascades
• Shoulder Mobility & Stability
• AC Boulder Mileage
• MS Time ½
• Peak Board

Sunday

• Side Split - L2
• Lunges
• Rows
• Weighted pull-ups
• One arm practice

Week of 28 Jun 2021
(Mesocycle week 4)
Monday

• Weighted Shoulder Mobility
• Shoulder Press

Tuesday

• Recruitment Cascades
• Side Split - L2

Wednesday

• Deadlifts
• Eccentric Curls
• Shoulder Mobility & Stability

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Long Run

Saturday

• Max Campus

Sunday

Week of 21 Jun 2021
(Mesocycle week 3)

Monday

• Pull Ups - Jump Catch
• Countermovement Jumps
• Overhead Press
• Forearm Curls
• Side Split - L2

Tuesday 90 mins

• Long Run

Wednesday 80 mins

• Project session
• AC Boulder Mileage
• Max Campus ½
• Eccentric Curls

Thursday 75 mins

• Lead Climbing (1/2 Project Session)

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Pull Ups - Power Pulls
• Countermovement Jumps
• Eccentric Curls

Saturday 50 mins

• Adventure

• Boulder Triples

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• MS Time ½

Week of 14 Jun 2021
(Mesocycle week 2)
Monday

• Pull Ups - Power Pulls
• Front squats
• One leg deadlifts
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls
• Countermovement Jumps
• -Core - Bar Strength

Tuesday

• Lead climbing
• Campus Bumps ½
• MS Time ½
• • Side Split - L2

Wed 80 mins

• Boulder Triples
• AC Boulder Mileage

Thurs 90 mins

• Lead climb/Project session?
• Medium Run

Friday

• Deadlifts
• Tricep Dips
• Pull Ups - Jump Catch
• Eccentric Curls
• Countermovement Jumps
• Peak Board

Saturday

• Project session
• Long Run

Sunday

• Outdoor climbing
• Recruitment Cascades ½
• Max Campus ½
• MS Time ½
• Forearm Curls

Week of 7 Jun 2021
(Mesocycle week 1)
Sunday (Week before because of travel later)

• Recruitment Cascades
• AC Boulder Mileage
• Side Split - L2

Monday

• Pull Ups - Jump Catch
• Shoulder Press
• Eccentric Curls

Tuesday

• Long Run

Wednesday

• Boulder Triples
• Peak Board
• MS Time ½
• Core - Bar Strength
• Forearm Curls

Thursday

• Project Session
• Weighted Shoulder Mobility

Friday

• Pull Ups - Power Pulls
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls
• Short Run

Saturday

• Shoulder Mobility & Stability
• MS Time ½

Week of 24 May 2021
(Mesocycle week 3)

Monday

• Long Run

Tuesday 90 mins

• Boulder Triples
• Max Campus ½
• MS Time ½
• Eccentric Curls

Wednesday 80 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Forearm Curls
• Side Split - L2

Thursday 75 mins

• Lead Climbing (1/2 Project Session)

• AC Boulder Mileage

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Pull Ups - Power Pulls
• Countermovement Jumps

Saturday 50 mins

• Outdoor climbing (aka project session)

  Sunday 50 mins

• Short Run

• Campus Bumps ½
• MS Time ½
• Eccentric Curls

Week of 10 May 2021
(Mesocycle week 2)
Sunday

• Pull Ups - Power Pulls
• Shoulder Mobility & Stability
• Shoulder Press

Monday 105 mins

• Project Session
• Long Run

Tuesday 80 mins

• Boulder Triples
• AC Boulder Mileage
• Campus Bumps ½
• MS Time ½
• Side Split - L2
• Eccentric Curls

Wed 80 mins

• Pull Ups - Jump Catch
• Tricep Dips
• Eccentric Curls
• Countermovement Jumps
• -Core - Bar Strength

Thurs 90 mins

• Peak Board
• Countermovement Jumps
• Forearm Curls
• Recruitment Cascades ½
• Max Campus ½
• -MS Time ½

Friday 95 mins
Travel

Saturday 0 mins
Backpacking

Week of 3 May 2021
(Mesocycle week 1)
Monday

• Long Run

Tuesday

• Project Session
• Weighted Shoulder Mobility

Wednesday

• Pull Ups - Jump Catch
• Shoulder Press
• Eccentric Curls

Thursday

• Boulder Triples
• MS Time ½
• Core - Bar Strength
• Forearm Curls
• Short Run

Friday

• Pull Ups - Power Pulls
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Saturday

• Recruitment Cascades
• Shoulder Mobility & Stability
• MS Time ½

Sunday

• AC Boulder Mileage
• Side Split - L2
• Peak Board

Week of 26 April 2021
(Mesocycle week 4)
Monday

• Long Run

Tuesday

• Recruitment Cascades
• Side Split - L2

Wednesday

• Weighted Shoulder Mobility
• Shoulder Press

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 19 April 2021
(Mesocycle week 3)
Monday

• Long Run

Tuesday 90 mins

• Project Session

Wednesday 80 mins

• Pull Ups - Jump Catch
• Countermovement Jumps
• Forearm Curls
• Side Split - L2

Thursday 75 mins

• Boulder Triples

• AC Boulder Mileage

  Friday 80 mins

• Weighted Shoulder Mobility

• Tricep Dips
• Pull Ups - Power Pulls
• Countermovement Jumps

Saturday 50 mins

• Max Campus ½
• MS Time ½

• Eccentric Curls

  Sunday 50 mins

• Campus Bumps ½

• MS Time ½
• Eccentric Curls

Week of 12 April 2021
(Mesocycle week 2)
Monday 105 mins

• Project Session
• MS Time ½

Tuesday 80 mins

• Pull Ups - Power Pulls
• Shoulder Mobility & Stability
• Shoulder Press
• Eccentric Curls

Wednesday 90 mins

• Peak Board
• Core - Bar Strength
• Countermovement Jumps
• Forearm Curls

Thursday 80 mins

• Short Run
• Pull Ups - Jump Catch
• Tricep Dips
• Eccentric Curls
• Countermovement Jumps

Friday 95 mins

• Boulder Triples
• Campus Bumps ½
• MS Time ½
• Side Split - L2

Saturday 0 mins
Buffer

Sunday 75 mins

• Recruitment Cascades ½
• Max Campus ½
• AC Boulder Mileage

Week of 5 April 2021
Monday

• Long Run

Tuesday

• Project Session
• Weighted Shoulder Mobility

Wednesday

• Pull Ups - Jump Catch
• Shoulder Press
• Eccentric Curls

Thursday

• Boulder Triples
• MS Time ½
• Core - Bar Strength
• Forearm Curls

Friday

• Pull Ups - Power Pulls
• Countermovement Jumps
• Tricep Dips
• Eccentric Curls

Saturday

• Recruitment Cascades
• Shoulder Mobility & Stability
• MS Time ½

Sunday

• AC Boulder Mileage
• Side Split - L2
• Peak Board

Week of 29 Mar 2021
Monday

• Long Run

Tuesday

• Recruitment Cascades
• Side Split - L2

Wednesday

• Weighted Shoulder Mobility
• Shoulder Press

Thursday

• Peak Board
• Core - Bar Strength

Friday

• Eccentric Curls
• Shoulder Mobility & Stability

Saturday

• Max Campus

Sunday

Week of 22 Mar 2021
Monday

• Long Run

Tuesday

• Pull Ups - Jump Catch
• Shoulder Press
• Tricep Dips
• Eccentric Curls
• Side Split - L2

Wednesday

• Project Session
• Core Bar Strength

Thursday

• Max Campus
• Boulder Triples
• MS Time ½

Friday

• Short Run
• Pistol Squats
• Pull Ups - Power Pulls
• Tricep Dips
• Eccentric Curls

Saturday

• Board Session 1/2
• MS Time 1/2

Sunday

• AC Boulder Mileage
• Forearm Curls

Week of 15 Mar 2021
Monday

• Long Run

Tuesday

• Project Session
• MS Time ½
• Shoulder Mobility & Stability

Wednesday

• Pull Ups - Jump Catch
• Shoulder Press
• Tricep Dips
• Eccentric Curls
• Side Split - L2

Thursday

• Board Session
• MS Time ½
• Weighted Shoulder Mobility

Friday

• Short Run
• Pistol Squats
• Pull Ups - Power Pulls
• Tricep Dips
• Eccentric Curls

Saturday

• Peak Board
• Forearm Curls
• Boulder Triples

Sunday

• Max Campus
• AC Boulder Mileage

Week of 8 Mar 2021
Monday

• Long Run
  Tuesday
• Project Session

Wednesday

• Pull Ups - Jump Catch
• Should Press
• Tricep Dips

Thursday

• Board Session
• MS Time 1/2
• Shoulder Mobility
• Core-Bar Strenght
• Forearm Curls

Friday

• Short Run
• Pull ups - power pulls
• Pistol Squats
• Side Split
• Eccentric Curls

Saturday

• Peak Board 1/2
• Boulder Triples
• MS Time 1/2

Sunday

• Eccentric Curls
• AC Boulder Milage

Week of 1 Mar 2021
Monday

• Long Run
  Tuesday
• 5 ON 3 OFF
  Wendesday
• Shoulder Press
• Eccentric Curls
  Thursday
• Max Campus 1/2
  Saturday
  FB Test 5 sec
  Week of 22 Feb 2021
  Monday
• Long Run

Tuesday

• 5X3 SI
• MS Time ½
• Weighted Shoulder Mobility
• Side Split - L2
• Core- bar strength

Wednesday

• Pull Ups - Jump Catch
• TRX - Pull Strength
• Eccentric Curls
• Tricep Dips

Thursday

• AC Boulder Milage
• MS Time 1/2
• MS SE

Friday

• Short Run
• Pistol Squats
• Tricep Dips
• Finger Extensions
• Eccentric Curls

Saturday

• Max Campus
• Boulder Triples
• MS Time 1/2

Week of 15 Feb 2021
Monday

• Long Run

Tuesday

• Pull Ups - Jump Catch
• TRX - Pull Strength
• Shoulder Press
• Eccentric Curls
• Tricep Dips

Wednesday

• 5X3 SI
• MS Time ½
• Weighted Shoulder Mobility
• Side Split - L2

Thursday

• MS SE
• MS Time ½
• Board Session

Friday

• Short Run
• Pistol Squats
• Tricep Dips
• Finger Extensions
• Eccentric Curls

Saturday

• Max Campus ½
• Boulder Triples
• AC Boulder Mileage

Sunday

• Bouldering

• Core - Weighted Core

• Week of 8 Feb 2021
  Monday

• Run
• Core
  Tuesday
• 5x3 SI
• Core Bar Stength
• 0.5 MS Time
  Wednesday
• 0.5 Pullups - Jump Catch
• TRX Pull Strength
• Shoulder Press
• Tricep Dips
  Thursday
• Board Session
• AC Boulder Milage
• MS SE
  Friday
• Pistol Squats
• Eccentric Curls
• Finger extensions
  Saturday
• Core Weighted Core
  Sunday
• 0.5 Boulder Triples

• 0.5 MS Time

• Week of 1 Feb 2021
  Monday

• Run
• Core
  Tuesday
• Open Bouldering Session
  Wednesday
• Squatz
• Shoulder Press
• RIngz
  Thursday
• 5 on 3 off
• FB Test (10 s)
  Friday
• Eccentric Curls
• Pull Ups Strength Test
  Saturday
• Open Bouldering Session

• 0.75 Board Session
  Sunday

• Finger Extensions (B) 20

• Weighted Shoulder Mobility (B)
• Yoga - Shoulder Mobility 30

• Yoga - Hip Mobility 30

• Week of 25 Jan 2021
  Monday

• Run
• Eccentric Curls (B)
• Yoga - Shoulder Mobility
• Yoga - Hip Mobility
  Tuesday -Gym
• 5X3 SI (C)
• Bench Press Strength (B) - 8/10 RPE
• Core - Bar Strength (A)
  Wednesday
• Pull Ups - Lock Offs 1A (A)
• Tricep Dips (B) - 80% of Max Reps
• Squats Strength (A) - 7/10 RPE
  Thursday -Gym
• AC Boulder Mileage (C)
  Friday
  Run
• Weighted Shoulder Mobility (B)
• Activations (D)
• Eccentric Curls (B)
  Saturday - Gym
• OpenBoulderingSession
• Low Row (B)
  Sunday - Gym
• 6in6(C)
• 0.5 1ON1OFF(A)

• MS Time (C) - HALF 4 - TWO arms

• Week of 18 Jan 2021
  Monday
  Run

• Eccentric Curls (B)
• Yoga - Shoulder Mobility
• Yoga - Hip Mobility
  Tuesday -Gym
• 5X3 SI (C)
• Bench Press Strength (B) - 8/10 RPE
• Core - Bar Strength (A)
• MS Load (B) - OPEN 4 - TWO arms
  Wednesday
• Pull Ups - Lock Offs 1A (A)
• Tricep Dips (B) - 80% of Max Reps
• Finger Extensions (B)
• Squats Strength (A) - 7/10 RPE
  Thursday -Gym
• Project Session (C)
• AC Boulder Mileage (C)
  Friday
  Run
• Weighted Shoulder Mobility (B)
• Activations (D)
• Eccentric Curls (B)
  Saturday - Gym
• OpenBoulderingSession
• Low Row (B)
  Sunday - Gym
• 6in6(C)
• 0.5 1ON1OFF(A)

• MS Time (C) - HALF 4 - TWO arms

• Week of 11 Jan 2021
  Monday
  Run

• Eccentric Curls (B)
• MS Load (B) - OPEN 4 - TWO arms
  Tuesday -Gym
• 5X3 SI (C)
• Bench Press Strength (B) - 8/10 RPE
• Core - Bar Strength (A)
  Wednesday
• Pull Ups - Lock Offs 1A (A)
• Tricep Dips (B) - 80% of Max Reps
• Finger Extensions (B)
• Squats Strength (A) - 7/10 RPE
  Thursday -Gym
• Project Session (C)
• AC Boulder Mileage (C)
  Friday
  Run
• Weighted Shoulder Mobility (B)
• Yoga - Shoulder Mobility
• Yoga - Hip Mobility
• Activations (D)
• Eccentric Curls (B)
  Saturday - Gym
• OpenBoulderingSession
• • Low Row (B)
    Sunday - Gym
• 6in6(C)
• 0.5 1ON1OFF(A)

• MS Time (B) - HALF 4 - TWO arms

• Week of 4 Jan 2021

• Open Bouldering Session
• Open Bouldering Session
• MS Load (A) - OPEN 4 - TWO arms
• 0.5 Project Sessionm (C)
• Finger Extensions (B) 20
• Weighted Shoulder Mobility (B)
• Yoga - Shoulder Mobility 30

• Yoga - Hip Mobility 30

• Week of 28 Dec 2020
  Monday

• Runday!
• Yoga - Shoulder Mobility 30
• Yoga - Hip Mobility 30
  Tuesday
• AC Boulder Mileage (B) 30
• Bench Press Strength (B) - 8/10 RPE 20
  Wednesday
• Pull Ups - Lock Off 1A(A)
• TRX - Pull Strength (B) 20
• Tricep Dips (B) - 80% max reps
• Eccentric Curls (B) 20
  Thursday
• 5X3 SI (C) 60
• 0.5 1ON2OFF(B) 30
  Friday
• Squats Strength (A) - 6/10 RPE 20
• Eccentric Curls (B) 20
• Core- Bar Strength (A)
  Saturday
• OpenBoulderingSession
• 6in6(C) 30
• Activations (D) 15
  Sunday

Week of 21 Dec 2020
Monday

• Runday!
• Yoga - Shoulder Mobility 30
• Yoga - Hip Mobility 30
  Tuesday
• Board Session 60
• AC Boulder Mileage (B) 30
• MS Time (C) - HALF 4 - TWO arms 30
• Bench Press Strength (B) - 8/10 RPE 20
  Wednesday
• Pull Ups - Lock Off 1A(A)
• TRX - Pull Strength (B) 20
• Tricep Dips (B) - 80% max reps
• Eccentric Curls (B) 20
  Thursday
• 5X3 SI (C) 60
• 0.5 1ON2OFF(B) 30
• MS Load (A) - OPEN 4 - TWO arms 30
  Friday
• Squats Strength (A) - 6/10 RPE 20
• Finger Extensions (B) 20
• Eccentric Curls (B) 20
• Core- Bar Strength (A)
  Saturday
• OpenBoulderingSession
• 6in6(B) 30
• Activations (D) 15
• Weighted Shoulder Mobility (A) 20
  Sunday

Week of 14 Dec 2020
Monday

Tuesday

• Board Session 60
• AC Boulder Mileage (B) 30
• MS Time (B) - HALF 4 - TWO arms 30
• Bench Press Strength (B) - 8/10 RPE 20
  Wednesday
• Pull Ups - Lock Off Test (A) (5 Sec Test)
• TRX - Pull Strength (B) 20
• Tricep Dips (B) 20
• Eccentric Curls (B) 20
  Thursday
• 5X3 SI (C) 60
• 0.5 1ON2OFF(B) 30
• 0.5 MS Load (A) - OPEN 4 - TWO arms 30
  Friday
• Squats Strength (A) - 6/10 RPE 20
• Finger Extensions (B) 20
• Eccentric Curls (B) 20
  Saturday
• OpenBoulderingSession
• 6in6(B) 30
• Activations (D) 15
• Weighted Shoulder Mobility (A) 20
  Sunday
• Runday!
• Yoga - Shoulder Mobility 30
• Yoga - Hip Mobility 30

Week of 7 Dec 2020
Monday

• Long Run
  Tuesday
• Open Bouldering Session
• -FB test (10 sec) - OPEN 4 - TWO arms
  Wednesday
• Pull Ups - One Arm - 1 RM Test
  Thursday
• 0.5 Board Session
  Friday
  Saturday

• Open Bouldering Session
  Sunday

• Finger Extensions (B)

• Weighted Shoulder Mobility (A)

• Yoga - Shoulder Mobility
• Yoga - Hip Mobility

Week of 29 Nov 2020
Monday

• Run
  • PR’d 10k: 50:01m

• Eccentric Curls (B)

  Tuesday

• 5x3 SI (B)

• 0.5 1ON2OFF(B)

• MS SE (B) - HALF 4 - TWO arms

  Tuesday

• Pull Ups - One Arm (C)

• TRX - Pull Strength (B)
• Tricep Dips (B)

Thursday

• Yoga - Shoulder Mobility
• Yoga - Hip Mobility
• Pistol Squats (B)

• Eccentric Curls (B)

  Friday

• 6in6(B)

• AC Boulder Mileage (B)

  Saturday

• OpenBoulderingSession

• Weighted Shoulder Mobility (A)
• -Core - Weighted Core (B)
  Sunday
• Sunday Runday
• Bench Press Strength (A) - 7/10 RPE

Week of 22 Nov 2020
Monday

• Board Session
• Core - Weighted Core (B)
  Tuesday
• Pull Ups - One Arm (C)
• TRX - Pull Strength (B)
• Tricep Dips (B)
• Eccentric Curls (B)
  Wednesday
• 5x3 SI (B)
• 1ON2OFF(B)
• MS SE (B) - HALF 4 - TWO arms
  Thursday
• Yoga - Shoulder Mobility
• Yoga - Hip Mobility
• Pistol Squats (B)
• Eccentric Curls (B)
  Friday
• 6in6(B)
• AC Boulder Mileage (B)
• MS Time (B) - HALF 4 - TWO arms
  Saturday
• OpenBoulderingSession
• Finger Extensions (B)
• Finger Extensions (B)
• Weighted Shoulder Mobility (A)
  Sunday
• Sunday Runday
• Bench Press Strength (A) - 7/10 RPE

Week of 16 Nov 2020
Monday

• OpenBoulderingSession
• Core - Weighted Core (B)
  Tuesday
• Pull Ups - One Arm (C)
• TRX - Pull Strength (B)
• Tricep Dips (B)
• Eccentric Curls (B)
  Wednesday
• 5x3 SI (B)
• 1ON2OFF(B)
• MS SE (B) - HALF 4 - TWO arms
  Thursday
• Yoga - Shoulder Mobility
• Yoga - Hip Mobility
• Pistol Squats (B)
• Eccentric Curls (B)
  Friday
• 6in6(A)
• AC Boulder Mileage (B)
• MS Time (B) - HALF 4 - TWO arms
  Saturday
• Finger Extensions (B)
• Finger Extensions (B)
  Sunday
• Board Session
• Bench Press Strength (A) - 7/10 RPE

Week of 9 Nov 2020
Sunday

• Yoga - shoulder Mobility
• Yoga - Hip Mobility
• Press Ups - Volume Test
• Pull Ups — Reps Test
• Board Session?
  Week of 2 Nov 2020
  Monday
• 5X3 SI (B)
• AC Boulder Mileage (B)

Tuesday

• Finger Extensions (B)
• Core - Weighted Core A
• Weighted Shoulder Mobility (A)
• Eccentric Curls (B)
• Press Ups Offset(B)

Wednesday

• Free/Open Bouldering Session
• 1ON2OFF(B)
• MS Time (B) - HALF 4 - TWO arms

Thursday

• Run
• Deadlifts

Friday

• MS SE (B) - HALF 4 - TWO arms

Saturday

• Pull Ups - One Arm (C)
• TRX - Pull Strength (B)
• Eccentric Curls (B)
• Tricep Dips (A
• Pistol Squats (B)

Week of 26 Oct 2020

Monday

• 5X3 SI (B)
• AC Boulder Mileage (B)

Tuesday

• Finger Extensions (B)
• Core - Weighted Core A
• Weighted Shoulder Mobility (A)
• Eccentric Curls (B)
• Press Ups Offset(B)

Wednesday

• Free/Open Bouldering Session
• 1ON2OFF(B)
• MS Time (B) - HALF 4 - TWO arms

Thursday

• Run
• Core H-Core
• Deadlifts

Friday

• Wide Moves
• MS SE (B) - HALF 4 - TWO arms

Saturday

• Pull Ups - One Arm (C)
• TRX - Pull Strength (B)
• Eccentric Curls (B)
• Tricep Dips (A
• Pistol Squats (B)

Week of 19 Oct 2020
Monday

• 5X3 SI (B)
• AC Boulder Mileage (B)

Tuesday

• Finger Extensions (B)
• Weighted Shoulder Mobility (A)
• Eccentric Curls (B)

Wednesday

• Free/Open Bouldering Session
• 1ON2OFF(B)
• MS Time (B) - HALF 4 - TWO arms

Thursday

• Run
• Deadlifts

Friday

• Wide Moves
• 6in6(A)
• MS SE (B) - HALF 4 - TWO arms

Saturday

• Pull Ups - One Arm (C)
• 0.5 TRX - Pull Strength (B)
• Eccentric Curls (B)
• Tricep Dips (A

Week of 12 Oct 2020
Monday

• Free/Open Bouldering Session

Tuesday

• Triceps Dips Reps Test
• Weighted Shoulder Mobility
• Eccentric Curls (B)

Wednesday

• Wide Moves
• 5 on 3 Off

Thursday

Friday

• Free/Open Bouldering Session

Saturday

Week of 5 Oct 2020
Monday

• Free/Open Bouldering Session

Tuesday

• 0.75 Pull Ups - One Arm (C)
  -18lb
• 0.5 TRX - Pull Strength (A)
• TRX - Sequence 1 (B)
• Press Ups - Offset (A)
• Eccentric Curls (B)

Wednesday

• 0.5 5X3 SI (A)
• 0.5 6in6(A)
• AC Boulder Mileage (A)
• 1ON2OFF(A)

Thursday

• Eccentric Curls (B)
• Upperbody Theraband Mobility (B)
• • Pistol Squats (A)
• H Core

Friday

• Free/Open Bouldering Session
• Core - Weighted Core (A)
• 0.5 MS SE (B) - HALF 4 - TWO arms

Saturday

• MS Time (A) - HALF 4 - TWO arms
• Finger Extensions (B)
• Upperbody Theraband Mobility (B)
• 0.5 Pistol Squats B

Week of 27 Sep 2020
Monday

• Free/Open Bouldering Session

Tuesday

• 0.75 Pull Ups - One Arm (C)
  -18lb
• 0.5 TRX - Pull Strength (A)
• TRX - Sequence 1 (B)
• Press Ups - Offset (A)
• Eccentric Curls (B)

Wednesday

• 0.5 5X3 SI (A)
• 0.5 6in6(A)
• AC Boulder Mileage (A)
• 1ON2OFF(A)

Thursday

• Eccentric Curls (B)
• Upperbody Theraband Mobility (B)
• • Pistol Squats (A)
• H Core

Friday

• Free/Open Bouldering Session
• Core - Weighted Core (A)
• 0.5 MS SE (B) - HALF 4 - TWO arms

Saturday

• MS Time (A) - HALF 4 - TWO arms
• Finger Extensions (B)
• Upperbody Theraband Mobility (B)
• 0.5 Pistol Squats B

Week of 21 Sep 2020

Monday

• Free/Open Bouldering Session

Tuesday

• 0.75 Pull Ups - One Arm (C)
  -20lb
• 0.5 TRX - Pull Strength (A)
• TRX - Sequence 1 (B)
• Press Ups - Offset (A)
• Eccentric Curls (B)

Wednesday

• 0.5 5X3 SI (A)
• 0.5 6in6(A)
• AC Boulder Mileage (A)
• 1ON2OFF(A)

Thursday

• Eccentric Curls (B)
• Upperbody Theraband Mobility (B)
• • Pistol Squats (A)

Friday

• Free/Open Bouldering Session
• Core - Weighted Core (A)
• 0.5 MS SE (B) - HALF 4 - TWO arms

Saturday

• MS Time (A) - HALF 4 - TWO arms
• Finger Extensions (B)
• Upperbody Theraband Mobility (B)

Week of 13 Sep 2020
(Deload week)

• Eccentric Curls (B)
• Upperbody Theraband Mobility (B)
• Upperbody Theraband Mobility (B)
• Press Ups - Volume Test
• Core - H Core

Week of 7 Sep 2020
Monday

• 0.5 MS SE (B) - HALF 4 - TWO arms
• 0.5 Density Session (C) - OPEN 4 - TWO arms

Tuesday

• Pull Ups - One Arm (B)
• TRX - Pull Strength (A)
• TRX - Sequence 1 (B)
• Countermovement Jumps (B)
• Press Ups - Power (A)

Wednesday

• MS Time (A) - HALF 4 - TWO arms
• AnCap FB Short (C) - OPEN 4 - TWO arms
• Eccentric Curls (A)

Thursday

• Run
• Core - Dive Team

Friday

• Pull Ups - Supersets (A)
• Eccentric Curls (A)
• Core - H Core
• Countermovement Jumps (B)

Saturday

• 0.5 FB Contact Strength (B) - OPEN 4 - TWO arms
• FB Climb Around Build (C) - VARIED - ONE arm
• Wrist Isometrics (C)
• Upperbody Theraband Mobility (B)

Week of 31 Aug 2020
Monday

• 0.5 MS SE (B) - HALF 4 - TWO arms
• 0.5 Density Session (C) - OPEN 4 - TWO arms
• Wrist Isometrics (C)
• Upperbody Theraband Mobility (B)

Tuesday

• Pull Ups - One Arm (B)
• TRX - Pull Strength (A)
• TRX - Sequence 1 (B)
• Countermovement Jumps (B)
• Press Ups - Power (A)

Wednesday

• MS Time (A) - HALF 4 - TWO arms
• AnCap FB Short (C) - OPEN 4 - TWO arms
• Eccentric Curls (A)

Thursday

• Run
• Core - Dive Team

Friday

• Pull Ups - Supersets (A)
• Eccentric Curls (A)
• Press Ups - Power (A)
• Countermovement Jumps (B)

Saturday

• 0.5 FB Contact Strength (B) - OPEN 4 - TWO arms
• FB Climb Around Build (C) - VARIED - ONE arm
• Wrist Isometrics (C)
• Upperbody Theraband Mobility (B)

Week of 23 Aug 2020
Monday

• MS SE (B) - HALF 4 - TWO arms - TEST
• 0.5 Density Session (C) - OPEN 4 - TWO arms
• Wrist Isometrics (C)
• Upperbody Theraband Mobility (B)

Tuesday

• Pull Ups - One Arm (B)
• TRX - Pull Strength (A)
• TRX - Sequence 1 (B)
• Countermovement Jumps (B)
• Press Ups - Power (A)

Wednesday

• MS Time (A) - HALF 4 - TWO arms
• AnCap FB Short (C) - OPEN 4 - TWO arms
• Eccentric Curls (A)

Thursday

• Run
• Core - Dive Team

Friday

• Pull Ups - Supersets (A)
• Core - H Core
• Eccentric Curls (A)
• Press Ups - Power (A)
• Countermovement Jumps (B)

Saturday

• 0.5 FB Contact Strength (B) - OPEN 4 - TWO arms
• FB Climb Around Build (B) - VARIED - TWO arm
• Wrist Isometrics (C)
• Upperbody Theraband Mobility (B)

Week of 16 Aug 2020

• Eccentric Curls (A)
• Upperbody Theraband Mobility (B)
• Upperbody Theraband Mobility (B)
• Core - H Core

Monday

• MSSE(A)-HALF4-TWOarms
• Density Session (B) - OPEN 4 - TWO arms
• Wrist Isometrics (C)
• Flexibility - Forearms (A)

Tuesday

• Pull Ups - One Arm (B)
• Press Ups - Power (A)
• TRX - Sequence 1 (A)
• Countermovement Jumps (B)
• Upperbody Theraband Mobility (B)

Wednesday

• 1/2 session - FB Contact Strength (B) - OPEN 4 - TWO arms
• FB Climb Around Build (B) - VARIED - TWO arm
• Jump Catch (B)
• Flexibility Upperbody

Thursday

• Run
• Core - Dive Team
• -Flexibility Upperbody

Friday

• MSTime(A)-HALF4-TWO-90arms
• AnCap FB Short (B) - OPEN 4 - TWO arms
• Wrist Isometrics (C)
• Upperbody Theraband Mobility (B)

Saturday

• TRX - Sequence 1 (A)
• Lever Lifts (C)
• Press Ups - Power (A)
• Countermovement Jumps (B)

Week of 2 Aug 2020
Monday

• MSSE(A)-HALF4-TWOarms
• 1/2 session Density Session (B) - OPEN 4 - TWO arms
• Wrist Isometrics (C)
• Flexibility - Forearms (A)

Tuesday

• Pull Ups - One Arm (B)
• Lever Lifts (C)
• Press Ups - Power (A)
• TRX - Sequence 1 (A)
• Countermovement Jumps (B)
• Upperbody Theraband Mobility (B)

Wednesday

• 1/2 session - FB Contact Strength (B) - OPEN 4 - TWO arms
• FB Climb Around Build (B) - VARIED - TWO arm
• Jump Catch (B)
• Flexibility Upperbody

Thursday

• Run
• Core - Dive Team

Friday

• MSTime(A)-HALF4-TWO-90arms
• AnCap FB Short (B) - OPEN 4 - TWO arms
• Wrist Isometrics (C)
• Upperbody Theraband Mobility (B)

Saturday

• TRX - Sequence 1 (A)
• TRX - IYT Supine (B)
• Lever Lifts (C)
• Press Ups - Power (A)
• Core - 7 (B)
• Countermovement Jumps (B)

Week of 26 July 2020
Monday

• MSSE(A)-HALF4-TWOarms
• 1/2 session Density Session (B) - OPEN 4 - TWO arms
• Wrist Isometrics (C)
• Flexibility - Forearms (A)

Tuesday

• Pull Ups - One Arm (B)
• Lever Lifts (C)
• Press Ups - Power (A)
• TRX - Sequence 1 (A)
• Countermovement Jumps (B)

Wednesday

• 1/2 session - FB Contact Strength (B) - OPEN 4 - TWO arms
• FB Climb Around Build (B) - VARIED - TWO arm
• Jump Catch (B)

Thursday

• Run
• Core - Dive Team

Friday

• 1/2 session - MSTime(A)-HALF4-TWO-90arms
• AnCap FB Short (B) - OPEN 4 - TWO arms
• Wrist Isometrics (C)

Saturday

• TRX - Sequence 1 (A)
• TRX - IYT Supine (B)
• Lever Lifts (C)
• Core - 7 (B)
• Countermovement Jumps (B)

Week of 19 Jul 2020
Deload week!

• FBtest-10seconds-HALF4-TWO-90arms
  • Result: +50lbs
• TRX - IYT Supine (B)
• Upperbody Theraband Mobility
• Core - 7(B)
• Flexibility - Upperbody (A)
• Flexibility - Upperbody (A)

Week of 12 Jul 2020
Monday

• MSLoad(B)-HALF4-TWO-90arms
• Density Session (B) - OPEN 4 - TWO arms (0.5)
• Core - 7 (B)
• Upperbody Theraband Mobility (B)
• Flexibility - Forearms (A)

Tuesday

• Run
• Core - Dive Team
• Flexibility Upperbody (A)

Wednesday

• MSSE(A)-HALF4-TWOarms
• AnCap FB Short (B) - OPEN 4 - TWO arms
• Press Ups - Power (B)

Thursday

• Pull Ups - One Arm (B)
• Lever Lifts (C)
• TRX - Sequence 1 (A)
• Upperbody Theraband Mobility (B)
• Wrist Isometrics (C)

Friday

• FB Contact Strength (A) - OPEN 4 - TWO arms (0.5)
• FB Climb Around Build (A) - VARIED - TWO arm
• Wrist Isometrics (C)
• Flexibility - Forearms (A)
• Jump Catch (B)
• Countermovement Jumps (A)

Saturday

• Countermovement Jumps (A)
• Lever Lifts (C)
• TRX - Sequence 1 (A)
• Press Ups - Power (B)
• Flexibility Upperbody (A)

Week of 2020-07-06

Monday

• MSLoad(B)-HALF4-TWO-90arms
• Density Session (B) - OPEN 4 - TWO arms (0.5)
• Core - 7 (B)
• Upperbody Theraband Mobility (B)
• Flexibility - Forearms (A)

Tuesday

• Run
• Core - Dive Team
• Flexibility Upperbody (A)

Wednesday

• MSSE(A)-HALF4-TWOarms
• AnCap FB Short (B) - OPEN 4 - TWO arms
• Press Ups - Power (B)

Thursday

• Pull Ups - One Arm (B)
• Lever Lifts (C)
• TRX - IYT Supine (B)
• TRX - Sequence 1 (A)
• Upperbody Theraband Mobility (B)

Friday

• FB Contact Strength (A) - OPEN 4 - TWO arms (0.5)
• FB Climb Around Build (A) - VARIED - TWO arm
• Wrist Isometrics (C) - TEST 1RM
• Flexibility - Forearms (A)
• Jump Catch (B)
• Countermovement Jumps (A)

Saturday

• Countermovement Jumps (A)
• Lever Lifts (C)
• TRX - Sequence 1 (A)
• Press Ups - Power (B)
• Flexibility Upperbody (A)

Week of 2020-06-29

Monday

• MSLoad(B)-HALF4-TWO-90arms
• Density Session (B) - OPEN 4 - TWO arms (0.5)
• Core - 7 (B)
• Upperbody Theraband Mobility (B)
• Flexibility - Forearms (A)

Tuesday

• Run
• Core - Dive Team

Wednesday

• MSSE(A)-HALF4-TWOarms
• AnCap FB Short (B) - OPEN 4 - TWO arms
• Press Ups - Power (B)

Thursday

• Pull Ups - One Arm (B)
• Lever Lifts (C)
• TRX - IYT Supine (B)
• TRX - Sequence 1 (A)
• Upperbody Theraband Mobility (B)

Friday

• FB Contact Strength (A) - OPEN 4 - TWO arms (0.5)
• FB Climb Around Build (A) - VARIED - TWO arm
• Wrist Isometrics (C) - TEST 1RM
  • Hand facing down - 15 lb 1rm
  • Hand facing up - 20 lb 1rm
• Flexibility - Forearms (A)

Saturday

• Jump Catch (B)
• Countermovement Jumps (A)

Week of 2020-06-22 DELOAD WEEK

Tuesday

• FBtest-7seconds-OPEN4-TWOarms
  • Max 7s - +45 lbs
• Core - 7 (B)
• Flexibility - Upperbody (A)

Thursday

• MSSE(A)-HALF4-TWOarms - TEST
  • Max 10s - +40lbs
• Core - Dive Team
• Upperbody Theraband Mobility (B)

Saturday

• Pull Ups - One Arm (B) - TEST
• TRX - IYT Supine (B)
• Upperbody Theraband Mobility (B)
• Flexibility - Upperbody (A)

Week of 2020-06-15
tues

• AnCap FB Short (A) - OPEN 4 - TWO arms
• MSLoad(B)-HALF4-TWO-90arms
• Forearm Curls (B)
• Press Ups - Diamonds (B)
• Flexibility - Forearms (A)

Thurs

• TRX - Push Strength (B)
• Lever Lifts (B)
• Pull Ups - One Arm (A)
• FB Climb Around Build (A) - VARIED - TWO ar

• Flexibility - Upperbody (A)

  Fri

• Density Cluster (C) - OPEN 4 - TWO arms - 0.5

• MSLoad(B)-HALF4-TWO-90arms
• Press Ups - Diamonds (B)
• Forearm Curls (B)
• Core - 7 (B)
• Flexibility - Forearms (A)

Sat

• TRX - Push Strength (B)
• Lever Lifts (B)
• Pull Ups - One Arm (A)
• TRX - IYT Supine (A)
• Flexibility - Upperbody (A)
• Upperbody Theraband Mobility (A)
• Week of 2020-06-8
  tues
• AnCap FB Short (A) - OPEN 4 - TWO arms
• MSLoad(B)-HALF4-TWO-90arms
• Forearm Curls (B)
• Press Ups - Diamonds (B)
• Flexibility - Forearms (A)

Thurs

• TRX - Push Strength (B)
• Lever Lifts (B)
• Pull Ups - One Arm (A)
• FB Climb Around Build (A) - VARIED - TWO ar

• Flexibility - Upperbody (A)

  Fri

• Density Cluster (C) - OPEN 4 - TWO arms - 0.5

• MSLoad(B)-HALF4-TWO-90arms
• Press Ups - Diamonds (B)
• Forearm Curls (B)
• Core - 7 (B)
• Flexibility - Forearms (A)

Sat

• TRX - Push Strength (B)
• Lever Lifts (B)
• Pull Ups - One Arm (A)
• TRX - IYT Supine (A)
• Flexibility - Upperbody (A)
• Upperbody Theraband Mobility (A)

Week of 2020-06-1

Tuesday

• Density Cluster (C) - OPEN 4 - TWO arms - 0.5

• MSLoad(B)-HALF4-TWO-90arms

• AnCap FB Short (A) - OPEN 4 - TWO arms

• FB Climb Around Build (A) - VARIED - TWO ar

• Press Ups - Diamonds (B)

• TRX - Push Strength (B)

• Pull Ups - One Arm (A)
• TRX - IYT Supine (A)

• Forearm Curls (B)

• TRX - Push Strength (B)

• Pull Ups - One Arm (A)
• Lever Lifts (B)
• Forearm Curls (B)

• Upperbody Theraband Mobility (A)

• Flexibility - Forearms (A)

• Flexibility - Forearms (A)

Week of 2020-05-25

• FBtest-10seconds-HALF4-TWO-90arms
• TRX - IYT Supine (A)
• Upperbody Theraband Mobility (A)
• Upperbody Theraband Mobility (A)
• Core - Dive Team
• Flexibility - Upperbody (A)
• Flexibility - Upperbody (A)

Week of 2020-05-18

• MS Load (A) - HALF 4 - TWO - 90 arms
• 40% FB Build (A) - OPEN 4 - TWO arms
• 40% FB Build (A) - OPEN 4 - TWO arms
• TRX - Pull Strength (B)
• TRX - Push Strength (B)
• Lever Lifts (B)
• Core - Dive Team
• Core - Dive Team
• Flexibility - Forearms (A)
• Flexibility - Forearms (A)

Week of 2020-05-11

Tuesday

• TRX - Pull Strength (B)
• TRX - Push Strength (B)
• Lever Lifts (B)
• Flexibility - Upperbody (B)
• Flexibility - Forearms (A)

Wednesday

• AnCap FB Short (A) - OPEN 4 - TWO - 120 arms
• 40% FB Build (A) - OPEN 4 - TWO arms
• Pull Ups - One Arm (A)
• Press Ups - Diamonds (B) - 24

Thursday

• TRX - Pull Strength (B)
• TRX - Push Strength (B)
• Lever Lifts (B)
• Flexibility - Upperbody (B)
• Flexibility - Forearms (A)

Saturday

• 40% FB Build (A) - OPEN 4 - TWO arms
• Forearm Curls (B)
• Pull Ups - One Arm (A)
• Core 7 (A)

Week of 2020-05-5
Tuesday

• TRX - Pull Strength (B)
• -TRX - Push Strength (B)
• Lever Lifts (B)

Wednesday

• MS Load (A) - HALF 4 - TWO - 90 arms
• 40% FB Build (A) - OPEN 4 - TWO arms
• Pull Ups - One Arm (A)
• Press Ups - Diamonds (B) - 24
• Core 7 (A)

Thursday

• TRX - Pull Strength (B)
• -TRX - Push Strength (B)
• -Lever Lifts (B)
• Flexibility - Upperbody (B)
• Flexibility - Forearms (A)

Friday

• AnCap FB Short (A) - OPEN 4 - TWO - 120 arms
• 40% FB Build (A) - OPEN 4 - TWO arms
• Forearm Curls (B)

Saturday

• MS Load (A) - HALF 4 - TWO - 90 arms
• Pull Ups - One Arm (A)
• Press Ups - Diamonds (B) - 24
• Forearm Curls (B)
• Core 3

Sunday

• Flexibility - Upperbody (B)
• Flexibility - Forearms (A)

Week of 2020-04-27

Monday

• AnCap FB Short (A) - OPEN 4 - TWO - 120 arms
• Press Ups - Diamonds (B) - 24
• Forearm Curls (B)
• Core - 3

Tuesday

• Flexibility - Upperbody (B)
• Flexibility - Forearms (A)

Wednesday

• TRX - Pull Strength (B)
• TRX - Push Strength (B)
• Lever Lifts (B)

Thursday

• Flexibility - Upperbody (B)
• Flexibility - Forearms (A)

Friday

• MS Load (A) - HALF 4 - TWO - 90 arms
• 40% FB Build (A) - OPEN 4 - TWO arms
• Press Ups - Diamonds (B)
• Forearm Curls (B)
• Core - 7 (A)

Week of 2020-04-20

• FB test -7 seconds Open TWO Arms
• Forearm Curls (B)
• Lever Lifts - Test
• Pullups One Arm (A)
• Press Ups - Volume Test Diamond-34
• Core 3
• Core Dive Team
• Core Dive Team
• Flexibility Upper Body (B)
• Flexibility Upper Body (B)
• Flexibility Forearms (A)

Week of 2020-04-13

• BW Repeaters (C) - OPEN 4 - TWO arms - 1

T

• TRX - Pull Strength (A)
• TRX - Push Strength (A)
• Levers Lifts (A)
• TheraBand Upper
• Flexibility - Upperbody (B)

W

• Core - 7 (A) - 0.5
• Upperbody Theraband Mobility (A)

Th

• MS Load (A) - HALF 4 - TWO arms - 0.5
• -Forearm Curls (A) - 1
• Levers Lifts (A)

F

• -40% FB Build (A) 0.5
• -Forearm Curls (A) - 1
• Core - 3
• Flexibility - Upperbody (B)

Week of 2020-04-05
M

• Core - 7 (A) - 1
• • TheraBand Upper
• • Flexibility - Upperbody (B)

T

• MS Load (A) - HALF 4 - TWO arms - 0.5
• • • TRX - Pull Strength (A)
• TRX - Push Strength (A)
• • • Levers Lifts (A)
• • • Forearm Curls (A) - 1

W

• Core - 3
• • Upperbody Theraband Mobility (A)

Th

• TheraBand Upper
• • Flexibility - Upperbody (B)

F

• BW Repeaters (C) - OPEN 4 - TWO arms - 1
• -40% FB Build (A) 0.5
• • • TRX - Pull Strength (A)
• TRX - Push Strength (A)
• • • Levers Lifts (A)
• • Forearm Curls (A) - 1

Sa

• • Upperbody Theraband Mobility (A)

Week of 30/3/20
M

• Core - 3
• TheraBand Upper

T

• BW Repeaters (C) - OPEN 4 - TWO arms - 0.5
• 40% FB Build (A) 0.5
• TRX - Pull Strength (A)
• TRX - Push Strength (A)
• Levers Lifts (A)
• Flexibility - Upperbody (B)

W

• Upperbody Theraband Mobility (A)

Th

• TheraBand Upper

F

• MS Load (A) - HALF 4 - TWO arms - 0.5
• Forearm Curls (A) - 1
• TRX - Pull Strength (A)
• TRX - Push Strength (A)
• Core - 7 (A) - 0.5
• Flexibility - Upperbody (B)

S

• Upperbody Theraband Mobility (A)

Week of 23/3/20

• TRX - Pull Strength (A) 0.25
• TRX - Push Strength (A) 0.25
• Core - 7 (A) 0.25

• Upperbody Theraband Mobility (A) 0.25

• TheraBand Upper 0.25

• • Upperbody Theraband Mobility (A) 0.25

• FB test - 7 seconds - HALF 4 - TWO arms 0.5

• TheraBand Upper 0.25

• FB test - 10 seconds - HALF 4 - TWO arms 0.5

• Core - 3 0.25
• Flexibility - Upperbody (B) 0.25

Week of 15/3/20

• BW Repeaters (B) - 1 - 0.25
• - AC Boulder Milage (B) - 0.5 - 0.5

• - 5x3 SI (A) -0.5 - 0.25

• - Comp Session (A) - 1 - 1.5

• - 6 in 6 (A) - 0.5 - 0.25
• - 5 on 3 off - 0.5 - 0.25

• - 40% FB Build (A) - 0.5 - 0.25

• Squats Strength (B) - 0.25 - 0.25

• Pullups One arm (A) - 1 - 0.25
• Activations (C) - 1- 0.25
• Upperbody THeraband mobility - 0.25
• Theraband upper - 1 - 0.25

• Flexibility - upper body A

• Activations (C) - 1- 0.25

• TRX IYT Prone (A) - 1 - 0.25
• TRX IYT Supine (A) - 1 - 0.25
• Theraband upper - 1 - 0.25
• Upperbody THeraband mobility - 0.25
• Core - T Core - 0,25
• Flexibility - upper body A

Week of 8/3/20

Monday - Fitness First

• Squats Strength (B) - 0.25 - 0.25
• • TRX IYT Supine (A) - 1 - 0.25
• TRX IYT Prone (A) - 1 - 0.25

• Activations (C) - 1- 0.25

• • Theraband upper - 1 - 0.25

Tuesday - Boulder+

• BW Repeaters (B) - 1 - 0.25
• - 6 in 6 (A) - 0.5 - 0.25
• - 40% FB Build (A) - 0.5 - 0.25
• - Pullups One arm (A) - 1 - 0.25
• Core - T Core - 0.25 - 0,25
• Upperbody THeraband mobility - 0.25
• • • Flexibility - upper body A

Thursday

• - Comp Session (A) - 1 - 1.5
• - 5 on 3 off - 0.5 - 0.25
• Activations (C) - 1 - 0.25
• Theraband upper - 1 - 0.25
• -Flexibility - upper body A

Saturday

• - 5x3 SI (A) -1 - 0.33
• - AC Boulder Milage (B) - 1 - 1
• - Pullups One arm (A) - 1 - 0.25
• Upperbody THeraband mobility + 0,25

T

• BW Repeaters B Half4 2 arms - 0.5
  • 3x3 7s on 3s off w
  • 1 min rest between sets
• 6 in 6 (A) - 0.5
  • 2 sets 5 reps - 5 boulders in 5 minutes
  • 5 min rest between sets
• AC Boulder Milage (B) -0.5
  • Climb 10 easy boulders at 1 climb per minute on the minute
• Activations
  • Two arm shrug 4x6
    • 30s rest between sets 1 min rest after
  • One arm isometric 4x10s
    • 30 sec rest between sets
• Flexibility Upper body - 2x90s each
  • QL side bend
  • Lat Stretch
  • Pec stretch
  • Bicep stretch

Th
TRX - IYT Supine - 1
TRX - IYT Prone -1
Squats -1
Theraband Upper

S
Comp Session A -0.5
6 in 6 (A) - 0.5
40% FB Build (A) - 0.5
1 Arm pullup 1RM Test
Upperbody Theraband Mobility (A)

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