Workout #3 (7/23/11)

Warm up (15 minutes)
- up and down stairs 3 times
- 25 jumping jacks
- all 7 stretching positions hold each for 45 seconds
- traverse left to right on jug wall matching feet making no noise
- traverse right to left on jug wall matching feet making no noise
- traverse left to right on jug wall with eyes closed making NO NOISE!

Competition ISH training (30 minutes)
- everyone pick four problems one on each of the following walls (vert, rt trav/TBA, 45 and wave)
- make sure the problems are ones that you can eventually do but are still hard for you, and hopefully you will spend the WHOLE 5 minutes trying it

- follow the table shown above; if there are more than 4 climbers have "Climber #5" follow "Climber #1" after the first 5 minutes

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)


Push up pyramid (20 minutes)
- do it with someone else to alternate and get some rest
- if you can do 20 go 2 to 20 back down (2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2)
- if you can do 10 go 1 to 10 back down (1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1)


Ab workout (15 minutes)
- 25 crunches
- 15 v-ups
- 25 crunches
- 15 tuck ups
- 25 crunches
- 15 bicycle to elbow
- 25 crunches
- 15 sidewalk slams
- 25 crunches
- 15 toe touches
- 25 crunches
*repeat twice*


Pull up touches (10 minutes)
- on the Metolius hang board have both hands on the jugs
- pull up and try to touch the red box (with left hand)
- repeat 5 times with left hand 
- drop and let someone else go
- then repeat 5 times with right hand
- drop and let someone else go
- repeat 5 times with left hand
- drop and let someone else go
- repeat 5 times with right hand
- finish with pull ups (5 or 10 depending on what you can do in one attempt)


Small Floor workout (20 minutes)
- 30 dips
- 25 jumping jacks
- 20 push ups
- 25 jumping jacks
- 15 or 20 pull ups
- rest 2 minutes
- 25 dips 
- 25 jumping jacks
- 15 push ups
- 25 jumping jacks
-  10 or 15 pull ups
- rest 2 minutes
- 20 dips
- 25 jumping jacks
- 10 push ups
- 25 jumping jacks
- 5 or 10 pull ups