Maintenance

Climbing schedule for 2 days in the gym per week

Tuesday:

3:00 min walk to warm up

3 sets of deadlifts

10 reps, 8 reps, 6 reps with heavier loading each time (e.g. 95, 105, 115)

2x 8 bench press

2 x 8 Single Arm Landmine Press

2 x 8 DB Row (or inverse row on the TRX w/ elevated feet)

3x (3 x 10:3) 90 degree pull up isometric hold

So you’ll do 10s on, 3s off, then repeat 2 more times. Then take a break and do that whole thing 3 times total

3x (3 x 7:3) 90 degree tricep push up isometric hold

So you’ll do 7s on, 3s off, then repeat 2 more times. Then take a break and do that whole thing 3 times total

2 x 8 Bicep Curls

Wrist Curls / Finger rolls for wrist & forearm health

Either 2 x 30 @ light weight or 2 x 8 @ heavier weight

Short break, then

Unstructured climbing on the new set

Warm up

1 hr limit bouldering on the kilterboard

Muscle-up routine

Pretty optional, I do this for fun. But I think the triceps (and the hamstring & core afterward) are important to do at least.

5x EMOM, 1-4 reps of high velocity pull ups each round (with a resistance band for aid to go fast)

3 sets of negative muscle ups, 1 min on, 1 min off with 3-5 reps each set

I use a plyo box for aid to jump off of

4 x 8 sets of tricep dips

Use resistance band for aid if needed

4 sets

8 reps Nordic Hamstring Curl, engaged both directions

7 reps TRX Floating IY Core

10 reps Hamstring Runner

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