Sunday, July 15, 2012

Workout #2 (7/18/12)

Warm up (15 minutes)
- 50 jumping jacks
- climb up and down 5 greens or reds (slowly concentration on foot placements)
- attempt to traverse the gym (start on left side of jug wall to wave wall)
- stretching (all 7 positions at 45 seconds hold each)

Pull up pyramid (10 minutes) 
- do it with someone else to alternate and get some rest
- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)
- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)

Finger training (10 minutes w/ 2 ppl - 20 minutes w/ 4 ppl)
- alternate with someone for rest
- Chris and AJ on the moon board
- everyone else on the Metolius board
- DO NOT CRIMP!!! OPEN HAND!
- when hanging make sure your arms a slightly bend


- 10 second hang on #1
- 10 second hang on #1
- 30 second rest
- 10 second hang on #2
- 10 second hang on #2
- 30 second rest
- 10 second hang on #5
- 10 second hang on #5
- 30 second rest
- 10 second hang on #3
- 10 second hang on #3
- 30 second rest
- 10 second hang on #2
- 10 second hang on #2
- 30 second rest
- 10 second hang on #1
- 10 second hang on #1


- 10 second hang on 1 3/4" 3 finger pocket
- 10 second hang on 1 3/4" 3 finger pocket
- 30 second rest
- 10 second hang on 1 3/8" edge
- 10 second hang on 1 3/8" edge
- 30 second rest
- 10 second hang on 1" edge
- 10 second hang on 1" edge
- 30 second rest
- 10 second hang on 5/8" edge
- 10 second hang on 5/8" edge
- 30 second rest
- 10 second hang on 1 3/8" edge
- 10 second hang on 1 3/8" edge
- 30 second rest
- 10 second hang on 1 3/4" 3 finger pocket
- 10 second hang on 1 3/4" 3 finger pocket

Ab workout (15 minutes)
- 25 v-ups
- 25 tuck ups
- 25 toe touches
- 50 crunches
- 25 toe touches
- 25 tuck ups 
- 25 v-ups
- 30 second super man arms in front 
- 30 second super man arms to the side
- 30 second super man arms at side
- 30 second super man arms in prayer
- 50 crunches
- 50 left side crunches
- 50 right side crunches
- 30 second super man arms in front 
- 30 second super man arms to the side
- 30 second super man arms at side
- 30 second super man arms in prayer

Pull up pyramid (10 minutes) 
- do it with someone else to alternate and get some rest
- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)
- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)

Endurance Training (~ 30 minutes)
- Aj and Chris 
- 150 moves on jug wall
- rest 1 minute
- 100 moves on 45 wall
- rest 1 minute
- 100 moves on wave wall
- rest 1 minute
- 150 moves on vert wall

- Everyone else
- 100 moves on jug wall
- rest 1 minute
- 50 moves on 45 wall
- rest 1 minute
- 50 moves on wave wall
- rest 1 minute
- 100 moves on vert wall

- when you fall get RIGHT back on the wall!!!

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