May 15th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
5 x 5 Front Squats
Rest 1-2 minutes between sets
Then:
10 – 1 Ladder of each…
Pull Ups
Dips (Ring or Bars)
Anchored Leg Lowers
Then, If time:
3x500m ski/row for time; rest 2min between each
Then, cool down
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet squat
Then:
Warm up to Heavy Back Squat (for 5 reps)
Then:
5 x 5 Back Squats
Rest 1 – 2 minutes between sets,
Then:
8 to 1 Ladder Body Rows
Between rungs of ladder, complete
During rest, 60 sec – 30 sec per side, side plank with stability ball.
Then
5x Super Push up: (one knee tuck, one push up – feet in FST)
60 sec OH plate Hold
x 5
If big group half can to body row side plank half can to super push up
Then:
Cool Down
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to heavy TGU
Then:
3 x TGU per side
Rest ~2 minutes between sets
During rest, complete 5x Bent Over Row
6 Rounds
Then:
5x Floor Press
5x Floor Wipers per side (hold weights locked out over chest for Floor Wiper, same as floor press weight)
5 Rounds, rest as needed
If time:
3 x 30 sec Ring Support, rest 60-90 seconds between each
Cool Down
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hips and overhead especially
3 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5 x Front Squat Heavy
10 x Plate Halo each direction (Or bulgarian bag swing)
Rest 60 secs
x 5 Rounds
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
4 Rounds
Then:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down
A little bit of focused strength work can make a big difference in our climbing success. I wrote this article for the Chick’s Corner of Rock and Ice Magazine, with women climbers in mind. Training Women For Upper-Body and Core Strength By Carolyn Parker
Workout:
Strength
Warm up 10:00,
Wall Squats 5 x 5 work on form,
Goblet Squats 2 x 8 deep squat to ball or low object
4 x 10m OH Walking Lunge
Then
Work up to Heavy SLSLDL
5 @
3@
1@
1@
Then
5 x 3 at 70 – 80%
Then:
5 Pull Ups + 10 GUSU between rounds
Finish with
60 sec Handstand Hold
30 sec rest
60 sec Dip Hold
30 sec rest
60 Sec Dead Hang
30 sec rest
60 sec FLR
30 secs rest
x 2
