Rope Climb and KC

The main workout for Tuesday:

Warm Up (5 mins)
Main (30mins*)
1a) Barefoot Sprints (15s, 12s, 10s)
1b) Frog/Tuck Planch (30s, 15s, 5s)
1c) Tuck Lever (30s, 15s, 5s)
1d) Laddering

2a) Ring Splits/Cuts (3, 2, 1 each way)
2b) Rope Climb to Cirques (3, 2, 1)

3a) Kill Carry* (+20kg weight vest)

4a) Fingerboard

The session time was around 30 minutes but the fingerboard workout actually ramped up the overall time by a further 10 minutes.

UPDATE: I am feeling this workout today (Wednesday). I think Friday's workout will be a deload session.

Climbing Routine

The main workout today was as follows:

Warm Up (5 mins)
Main (25mins*)
1a) Sprints (10s, 10s)/Pistols (5)
1b) Frog Planch (30s, 30s)
1c) Tuck Lever (30s, 30s)

2a) Ring Splits/Cuts (3, 2, 1 each way)
2b) Rope Climb to Cirques (2 x 1 'lap')

3a) Kill Carry (*+5mins)

4a) Fingerboard Laddering Foot Off (12, 8, 4)

I am feeling last night's Lau Gar session so trimmed this workout back a bit. Lau Gar was heavy on the press up activity - and this workout is not. But, the intensity of the Lau Gar work is such that I need to adjust accordingly.

First Climbing W/O of 2010

The main workout today is as follows:

Warm Up
Snowboarding down my street and walking back up (for time)

Main (25 mins)
1a) Pistols (5, 4, 3)
1b) Frog Planch (30s, 20s, 10s)
1c) Tuck Lever (30s, 20s, 10s)

2a) Ring Splits/Cuts (2x6 each way)
2b) Rope Climb to Cirques (2 'laps')

3a) Intermediate Fingerboarding

The pistols felt pretty solid. The cirques hurt a bit! As for the warm up - snowboarding had me fired up head to toe.

Monday Climbing Session

I wanted to have some time off, but having rested Friday, I am itching for some work! The ritual of unlocking and preparing the garage gym in winter is becoming quite a source of inspiration...Much needed on a cold night.

Warm Up (5 mins)
Main (25* mins)
1a) Sprint (2x10s)/Assisted Pistols (1x6)
1b) Frog Planch (30s, 30s)
1c) Tuck Lever (30s, 30s)

2a) Ring Cuts (3x6 each way)
2b) Rope Climb to Cirques (2 'laps')

3a) Kill Carry* (5 minutes of walking with a shouldered punch bag - 35kg)

4a) Fingerboarding

• 1st minute 15 second hang, 3 pull-ups, Large Edge
• 2nd minute 2 pull ups, Round Sloper 20 second hang, Medium Edge
• 3rd minute 20 second hang, Small Edge 15 second 90º bent arm hang, Pocket
• 4th minute 30 second hang, Round Sloper
• 5th minute 20 second hang, Large Edge 4 pull-ups, Pocket
• 6th minute 3 offset pulls each arm (high arm jug, low arm small hold), Jug/Small Edge Change hands and repeat
• 7th minute 15 knee raises, Jug 15 second hang, Medium Edge
• 8th minute 25 second hang, Medium Edge
• 9th minute 15 second hang, Slope 3 pull-ups, Jug
• 10th minute Hang as long as you can, Round Sloper

I made two passes through 1a - 1c, although I finished with an additional set of pistols. I made three laps of 2a-2b. Then there was a Kill Carry and to finish, a fingerboard session.

With the Cirques, emphasis is on the 'lock-off' and the gradual lowering with one arm. Take care as 'brutal' is the name of the game.

Monday Climbing Focus

Friday evenings finger training didn't materialise. But I was psyched for this session. I like the kill carry work and rope climbing is always challenge which can force you to 'writhe' upwards working much of your torso.

Warm Up (5 mins)
Main (25* mins)
1a) Sprint (3x10s)
1b) Tuck Planch (6s, 6s, failure)
1c) Lever (6s, 6s, failure)

2a) Ring Cuts (3x6 each way)
2b) Rope Climb to Cirques (2 'laps')

3a) Kill Carry* (5 minutes of walking with a shouldered punch bag - 35kg)

4a) Fingerboarding

I made three passes through each group of exercises (except '3a' and '4a' of which I completed one pass of each), completing the exercises in one group before moving on to the next.

Rope climbing involved steady climbing both up and down the rope with the legs extended in an L-Sit fashion. The lowering involved Cirques. Such 'locking off' can really 'bone' your elbow joint - so take it steady with these! I felt a slight ache in my right forearm and so eased things as neccessary.

The sprinting and planche/lever work was ably assisted by Captain Kid - estending this phase by some time, but it was a good laugh. I give her a head start on the sprints but will have to look at shortening her advantage!

I can really feel this session. The rope climbing was particularly tough - but this may be due to my increased weight.

Climbing (Migratory) Workout

The nights are drawing in. It is getting colder. Winter is nearly upon us. Thus, I move to a greater emphasis on the 'hunting' elements of my workout. The paleo model mandates seasonal food - and I mandate seasonal exercise.

So if there is snow on the ground, you ain't doing much running. If there is snow on the ground you ain't eating much fruit. If there is snow on the ground you are hunting big game - and hauling its carcass back to camp! Time to head north and work the Kill Carry!

Ok - this is all romantic BS - but seasonal change is as good a reason as any to jazz up your workouts with whatever it takes to keep your enthusiasm stoked!

Warm Up (5 mins)

Main (25* mins)
1a) Sprint (The Chase - 15s) - I said 'much', not none!
1b) Ring Splits (6)
1c) Five L-Sit Muscle Ups to Basic Ring Routine to 5s Lever
1d) Laddering (3-grip)

2a) Pistols (five per leg - The Fight)
2b) Ring Splits (6)
2c) Four L-Sit Muscle Ups to Basic Ring Routine to 5s Lever
2d) Laddering (3-grip)

3a) Weighted 10kg Vest Kill Carry* (5 minutes of walking with a shouldered punch bag - 35kg)3b) Ring Splits (6)
3c) Four L-Sit Muscle Ups to Basic Ring Routine to 5s Lever

4a) Assorted 10 min dead hanging routine

The big news was the five unassisted pistols on each leg. I reckon I could have done at least another one on each leg but held back a bit knowing that the Kill Carry (KC) would be done with a weighted vest as well as the punch bag.

I headed off on the KC at a brisk pace and walked with purpose. I returned to 'camp' blowing quite hard, but psyched for that last little section of the routine.

I am looking forwards to doing a Kill Carry in the cold nights and during the snow. One of THE best workouts of last year involved just such an event - light snow and the shouldering of a burden (not too heavy though)!

The whole session was about 45 minutes I guess - but you could knock at least 10 minutes off if you ignored the specialised deadhanging exercises at the end....unless you want to climb!