Climbing Training 1st Mesocycle.

WARM-UP:

With resistance bands: Biceps, triceps, back, shoulders, chest.

Mobility: fingers, wrists, hips, shoulders, arms and legs with squats.

Hands: squeezing discs, on a hangboard or door frame.

SPECIFIC:

- Push-ups 2x 10 reps.

- Pull-ups 1x7 reps.

- Squats 2x10 reps.

- Lateral raises 2x8 reps.

PULL-UPS:

- 3 sets x 3 explosive reps. 2 min rest.

- 3 sets x 3 pull-ups with 90º lock-off for 3 sec. 2 min rest.

CAMPUS:

3 sets of 1,3,5,7 on a ledge of at least 23mm. Adapt to needs, foot support if required. 1 min rest between sets.

CLIMBING:

4 sets of 15 movements on a wall, route, or boulder.

Each set is repeated 3 times with identical movements.

ABDOMINALS:

- 2 sets of 10 reps of the following exercises:

- Front plank with glutes raised.

- Side plank with hips raised.

- Leg raises to 45º

• Touch ankles.

Attached is the blog for the next workout: Climbing Training 1st Mesocycle. – 7A+