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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