Session 1: Maximal hangs, rest as needed
1) Sloper, hard side, middle
53, 63, 63, 63
2) Crimp, easy side, smallest crimp
0, 0, 0, 0
3) 1/2 crimp, easy side, middle outside
53, 53, 53
Session 2:
Re-Warm-up: Open feet traversing, 10 minutes
Mobility Drills
Training:
1) Technique, roof, drop knee, small bicycles, large bicycles
2) 8 rounds
30+ move circuit
rest 1:1+
Technique, roof, bicycling
30+ move Circuit, Last Round
Notes: Steve B. suggests hitting the hangboard once a week. Climbing is always hard, it pays to stay strong. Keep it simple, sloper, crimp, 1/2 crimp.
I repeated the drop knee training and adding bicycling. It is almost completely different doing small bicycles and large bicycles.
Each circuit was Int+(up), Rec(down), Int+(up), Rec(down), about 3:30 minutes of climbing. I repeated an individual circuit until it got too hard or too easy, with a total of 3 separate circuits.
I was so worked by the end I forget to repeat the technique training. I still need a coach to be present.