Training Plan

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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