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  • Climbing Program - Odt

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    Anonymous ZE5od4L
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    This 2-day climbing specific split workout is divided into two days that each focus on different muscle groups. Day 1 works the back and grip with exercises like pull ups, deadlifts, and wrist curls. Day 2 targets the legs, chest, and shoulders with squats, overhead presses, and leg presses. Each workout begins with a warm up and ends with a cooldown, and includes conditioning circuits performed at a 2/2 tempo to complement the main lifts.

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    Climbing Program.odt

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    This 2-day climbing specific split workout is divided into two days that each focus on different muscle groups. Day 1 works the back and grip with exercises like pull ups, deadlifts, and wrist curls. Day 2 targets the legs, chest, and shoulders with squats, overhead presses, and leg presses. Each workout begins with a warm up and ends with a cooldown, and includes conditioning circuits performed at a 2/2 tempo to complement the main lifts.

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    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
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    Download as odt, pdf, or txt
    6 views2 pages

    Climbing Program - Odt

    Uploaded by

    Anonymous ZE5od4L
    This 2-day climbing specific split workout is divided into two days that each focus on different muscle groups. Day 1 works the back and grip with exercises like pull ups, deadlifts, and wrist curls. Day 2 targets the legs, chest, and shoulders with squats, overhead presses, and leg presses. Each workout begins with a warm up and ends with a cooldown, and includes conditioning circuits performed at a 2/2 tempo to complement the main lifts.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as odt, pdf, or txt
    of 2

    2 Day Climbing Specific Split

    Begin each workout with 5 - 10 minutes on the rowing machine


    Complete each workout as often as twice per week

    Day 1 - Back/Grip
    Warm up Tripleset - Perform as a circuit for 3 laps
    Walkouts - 10 reps
    Torso Stability weightless rows - 16 reps
    Mountain Climbers - 20 reps
    Conditioning supersets - 2/2 tempo
    Deadlifts - 4 x 6 - 10 reps
    Scapula Retraction - 4 x 5 - 10 reps
    Pull Ups - 4 x Failure
    Farmers Walk - 4 x 30 seconds either side
    Conditioning Triplesets - Perform as a circuit for 3 laps
    Seated Row - 3 x 20 reps
    Single leg Deadlift - 3 x 10 reps/side
    Real Flyes - 3 x 10 - 15 reps
    Finger Curls - 3 x 15 reps
    Wrist Curls Palms down - 3 x 15 reps
    Wrist Curls Palms up - 3 x 15 reps
    Cooldown
    Full body static stretch

    Day 2 - Legs, Chest, Shoulders


    Warm up Tripleset - Perform as a circuit for 3 laps
    Kettle bell rotating lunges 3 x 20 reps

    Bosu Squats - 3 x 15
    Prone Holds - 3 x 40 seconds
    Conditioning supersets - 2/2 tempo
    Barbell Squats - 4 x 6 - 10 reps
    Overhead Press - 4 x 6 - 10 reps
    Stiff Leg Deadlifts - 4 x 10 reps
    Dumbbell Chest Press - 4 x 6 - 10 reps
    Upright row - 4 x 10 reps
    Machine Flyes - 4 x 10 reps
    Conditioning Tripleset - Perform as a circuit for 3 laps
    Leg press - 3 x 20 reps
    Push up with Scapular Protraction - 3 x 15 reps
    Jumping Split Lunges - 3 x 20 reps
    Cooldown
    Full body static stretch
    Created by Tom Bell PT

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