11/21/12

Push/Pull/Core/Rings
*Arm Cuff = AC

• AC: Side to Side x1
• AC: L-Sit Twist x1: 10
• Dip: +25 7/8
• L-Sit: 16s/11s
• Archer PU: 7/7
• Fly: 10/9
• Forward Fly: 5
• 60-sec lever: Crunch: 28s/26s/10s

Shoulder

• Inner: R/L x3

Arms

• 10-15s hang: LE x3
• Campus Ladder: .5
•  LE LockOff 3 sec:
• R:4/6
• L:4/5 

• Frenchy's: 1.2/1.2/1

11/20/12

Push/Pull/Core

• Pull Ups: 2 sets
• Push Ups: 2 sets
• A2W: 2 sets

11/19/12

• Hypertrophy: 10 sets

11/18/12

• Climb Outside
• Vantage: 9 Pitches w/Jens

11/17/12

Rest - Sore Core!

11/16/12

• WPU: 3 sets
• Dip: 3 Sets
• A2W: 3 Sets
• Frenchy's: 3 sets
• Push Ups: 3 sets
• Lock Off PU: 2 sets
• 60 sec lever; Tuck Lever: 3 sets: :21, :18, :21

3 week plan, per week, starts today:
Climb outside x1
Rings x1
Push/Pull/Core Series x3
HYP x2
Campus x1
Stretch x3