Training Plan

  • Week of 12 Sep 2022
    (Mesocycle Week 3)
    Weight:
    Sunday
  • Pull Ups - Power Pulls
  • Front Squats
  • Countermovement Jumps
  • Overhead Press
  • Eccentric Curls

Monday

  • Project session

Tuesday 90 mins

  • Long Run

Wednesday 80 mins

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

Thursday 75 mins

  • Project session

    Friday 80 mins

  • Weighted Shoulder Mobility

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

Saturday 50 mins

  • AC Boulder Mileage
  • Campus Bumps ½
  • Project Session
  • Forearm Curls
  • MS Time ½

  • MS Time ½

    Sunday 50 mins
    Flex

  • Week of 5 Sep 2022
    (Mesocycle week 2)
    Weight: 152 FAT
    Monday

  • Recruitment Cascades ½
  • Campus Bumps ½
  • Side Split - L2
  • AC Boulder Mileage 1/2

Tuesday

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

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 29 Aug 2022
    (Mesocycle Week 1)
    Weight: 151.2 FAT FAT FAT

Monday

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

Tuesday

  • Project Session
  • AC Boulder Mileage

Wednesday

  • Recruitment Cascades
  • MS Time ½
  • MS Time ½

Thursday

  • Long Run

Friday ::Gym secretly closed 😭::

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

Saturday

  • Boulder Triples
  • Weighted Shoulder Mobility
  • Shoulder Mobility & Stability
  • Peak Board

Sunday

Tuesday

  • Weighted Shoulder Mobility
  • Shoulder Press

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 15 Aug 2022
    (Mesocycle Week 3)
    Weight:
    Sunday
  • Pull Ups - Power Pulls
  • Front Squats
  • Countermovement Jumps
  • Overhead Press
  • Eccentric Curls

Monday

  • Project session

Tuesday 90 mins

  • Long Run

Wednesday 80 mins

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

Thursday 75 mins

  • Project session

    Friday 80 mins

  • Weighted Shoulder Mobility

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

Saturday 50 mins
Flex

Sunday 50 mins

  • AC Boulder Mileage
  • Campus Bumps ½
  • Project Session
  • Forearm Curls
  • MS Time ½

  • MS Time ½

  • Week of 8 Aug 2022
    (Mesocycle week 2)
    Weight: 152
    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 1 Aug 2022
    (Mesocycle Week 1)
    Weight: 152 FAT FAT FAT
    Monday

  • Long Run

Tuesday

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

Wednesday

  • Project Session
  • AC Boulder Mileage

Thursday

  • Recruitment Cascades
  • MS Time ½
  • MS Time ½

Friday

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

Saturday

  • Boulder Triples
  • Weighted Shoulder Mobility
  • Shoulder Mobility & Stability
  • Peak Board

Sunday

  • Short Run

  • Week of 25 Jul 2022

  • (Mesocycle Week 4)
    • Weight: 150.2
      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 18 Jul 2022
    (Mesocycle Week 3)
    Weight: 150
    Monday
  • Pull Ups - Power Pulls
  • Front Squats
  • Countermovement Jumps
  • Overhead Press
  • Eccentric Curls

Tuesday 90 mins

  • Long Run

Wednesday 80 mins

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

Thursday 75 mins

  • Project session

    Friday 80 mins

  • Weighted Shoulder Mobility

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

Saturday 50 mins
Flex

Sunday 50 mins

  • AC Boulder Mileage
  • Campus Bumps ½
  • Project Session
  • Forearm Curls
  • MS Time ½

  • MS Time ½

  • Week of 11 Jul 2022
    (Mesocycle week 2)
    Weight:

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

  • Project session
  • Peak Board
  • MS Time ½

Thursday

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

Friday 90 mins
Flex (at the cape)

Saturday

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

Sunday

  • Boulder Triples
  • Max Campus ½
  • MS Time ½

  • Forearm Curls

  • Week of 4 July 2022
    (Mesocycle Week 1)
    Weight: 149 (I weigh about five pounds more than post run weight I’ve noticed)
    Monday

  • Long Run

Tuesday

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

Wednesday

  • Project Session
  • AC Boulder Mileage

Thursday

  • Recruitment Cascades
  • MS Time ½
  • MS Time ½

Friday

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

Saturday

  • Boulder Triples
  • Weighted Shoulder Mobility
  • Shoulder Mobility & Stability
  • Peak Board

Sunday

  • Short Run

  • Week of 13 Jun 2022
    Frankly I have no idea what the exercise situation will be while traveling. I’ll try to do whatever I can and record it but maybe I should just look at this as taking a mesocyclone off.

  • Week of 6 Jun 2022
    (Mesocycle Week 1)
    Weight:
    Monday

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

Tuesday

  • Long Run

Wednesday

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

Thursday

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

Friday

  • Project Session
  • MS Time ½

Saturday

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

Sunday

Tuesday

  • Weighted Shoulder Mobility
  • Shoulder Press

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 23 May 2022
    (Mesocycle Week 3)
    Weight: 149
    Monday
  • Pull Ups - Power Pulls
  • Front Squats
  • Countermovement Jumps
  • Overhead Press
  • Eccentric Curls

Tuesday 90 mins

  • Long Run

Wednesday 80 mins

  • Project session

  • AC Boulder Mileage

  • Side Split - L2

Thursday 75 mins

  • Boulder Triples
  • Max Campus ½

  • Campus Bumps ½

    Friday 80 mins

  • Weighted Shoulder Mobility

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

Saturday 50 mins
Flex

Sunday 50 mins

  • Project Session
  • Forearm Curls
  • MS Time ½

  • MS Time ½

  • Week of 16 May 2022
    (Mesocycle week 2)
    Weight: 151.2
    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
Flex

Sunday

  • Boulder Triples
  • Max Campus ½
  • MS Time ½

  • Forearm Curls

  • Week of 9 May 2022
    (Mesocycle Week 1)
    Weight: 150
    Monday
    (Reality: long run)

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

Tuesday

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

Wednesday
(Reality: project session)

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

Thursday

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

Friday

  • Project Session
  • MS Time ½

Saturday

  • Yoga

  • Sunday
    Hike and some climbing

  • Week of 2 May 2022

    • (Mesocycle Week 4)
    • Weight: 150.2
      Monday
  • Long Run

Tuesday

  • Weighted Shoulder Mobility
  • Shoulder Press

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 25 Apr 2022
    (Mesocycle Week 3)
    Weight: 151.2
    Monday
  • Pull Ups - Power Pulls
  • Front Squats
  • Countermovement Jumps
  • Overhead Press
  • Eccentric Curls

Tuesday 90 mins

  • Long Run

Wednesday 80 mins

  • Project session

  • AC Boulder Mileage

  • Side Split - L2

Thursday 75 mins

  • Boulder Triples
  • Max Campus ½

  • Campus Bumps ½

    Friday 80 mins

  • Weighted Shoulder Mobility

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

Saturday 50 mins
Flex

Sunday 50 mins

  • Project Session
  • Forearm Curls
  • MS Time ½

  • MS Time ½

  • Week of 18 April 2022
    (Mesocycle week 2)
    Weight: 150.2
    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

Sunday

  • Boulder Triples
  • Max Campus ½
  • MS Time ½

  • Forearm Curls

  • Week of 11 April 2022
    (Mesocycle Week 1)
    Weight: 151.4
    Monday

  • Long Run

Tuesday

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

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 4 Apr 2022
    (Mesocycle Week 4)
    Monday

  • Long Run

Tuesday

  • Weighted Shoulder Mobility
  • Shoulder Press

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 28 Mar 2022
    (Mesocycle Week 3)
    Weight: 149.5 (HOLD HERE)
    Monday
  • Pull Ups - Power Pulls
  • Countermovement Jumps
  • Overhead Press
  • Eccentric Curls

Tuesday 90 mins

  • Long Run

Wednesday 80 mins

  • Project session
  • Max Campus ½
  • Campus Bumps ½
  • Side Split - L2

Thursday 75 mins

  • Boulder Triples

    Friday 80 mins

  • Weighted Shoulder Mobility

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

Saturday 50 mins
Brooklyn Circumnavigation

Sunday 50 mins

  • Project Session
  • AC Boulder Mileage
  • Forearm Curls
  • MS Time ½

  • MS Time ½

  • 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

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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Week of 26 July 2020