12/23/13

• Warm up bldrin - 20min
• Hard bldrin - 70min
• Repeaters - 9sets

12/21/13

Can't stop the training psyche now!

12.5 hr work day, then...

A2W: 8/6/5
1Arm: -55 3 sets R/L
Lever Crunch: 30s/25s/25s

12/20/13

After a week off for a strange groin injury (inflamed inguinal lymph node), i'm back at it and I am psyched!!

Warm up - 30 min
Hard bouldering - 90 min
Repeaters - 14 sets
WPU - +10  - 5/5/5
Dips - +20 - 7/7/5

12/11/13

Just took two weeks annual time off which actually coincided with a small finger tweak (feels better now). No real training plan yet but I am getting back on it and am going to hit it hard this winter. Been studying Steve Maisch's website, rereading Dave McLeod's 9 out of 10 climbers, and gonna hit some Anderson Brothers repeaters soon.

• Warm-up on the fingerboard for 10 min
• Chris Webb Parsons fingerboard workout (CWP): 10s hangs, LE, Half-Crimp
• WPU: ME 10lbs 7/6/6
• A2W: 6/5/5
• Ring Flys (Fly): 9/10/8
• Ring Push Ups (Push): 13/12/11

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