MONTH THREE

Last month! Up another gear again but the end is in sight! As with last month adjust the rung size if its feeling  too hard.

Virtually all the exercises are feet on unless otherwise specified.

DOUBLE DYNOS: this is when you jump from one rung to another with both hands moving together and landing on the higher rung at the same time ie. its not a double dyno if one hand arrives before the other!

ONE ARM DYNOS: when one hand jumps from one rung to a higher rung. Although you can use both hands to get into the starting  position you must be hanging on one hand before you try to move up.

TAPS: this is when both hands start together on a rung then one hand reaches up to a nominated higher rung, lightly taps it then returns to the matched position. The other hand then replicates the movement and the process continues until the set is completed.

LADDERS: one of the classic campus exercises this is when both hands start together on a rung then move up the rungs without ever sharing on a rung ie. each hand will miss out the rung held by the other hand. They will only share when they reach the nominated finishing rung; the process is then reversed back to the starting position and continued as long as is required to complete the set.

OFFSET LADDERS; a slightly harder version of Ladders. Starting on the lowest rung move one hand to a higher rung eg, rung 3 then, holding the rung with one hand move the other to rung 4 and share  both hands on that rung.

SESSION ONE

RUNG SIZE: 25mm

FEET; On

REST: 4 mins between sets. Rest within exercises stated in the text below.

a). TAPS:  (LH1 RH1 LH 3/4 LH1 RH 3/4 RH1) = 1 rep. Repeat 5-8 times = 1 set. Do 2 sets with 3 minutes rest between the sets.

b). DOUBLE DYNOS: (LH1 RH1 LH2 RH2 LH3 RH3) = 1 set. Do 5 sets with 1 minute rest between sets.

c). OFFSET LADDERS: (RH1 LH1 RH3 LH4 RH4) jump off rest 2 minutes then (RH1 LH1 LH3 RH4 LH4) = 1 set. Rest 3 minutes and repeat.

d). LADDERS: (LH1 RH1 LH2 RH3 LH4 RH5 LH5) = 1 set. 4 sets with 2 minutes rest between sets.

SESSION TWO

RUNG SIZE: 30mm+

FEET: Feet on except sets 7 & 8

TABATAS

1). PULL UPS: 20 seconds on, 10 seconds rest

2). As above

3). DEADHANGS: 20 seconds on, 10 seconds rest

4). As above

5). LOCK OFFS: 20 seconds on, 10 seconds rest

6). As above

7). TUCKS: 20 seconds on, 10 seconds rest

8). As above

4 minutes rest then repeat but this month aim to do both sets without assistance or at least with less assistance than last month! If this session feels easy do the subsequent sessions using the 25mm rung for the first Tabata and, if possible, for both! After this get out climbing and start using some of your hard earned strength and fitness!