Monday, April 24th

Climbing ropes, better:
Step 1: Establish the foot lock
Step 2: Master static holds (30-sec)
Step 3: Segmented rope climbs
Step 4: Rope climb heaven!

Improving your rope climbs ALL comes down to how well you can make a foot lock! If you’re supporting your body weight with a tight grip on the rope, you’re bound to get a grip-pump and fatigue early. If you can master how to use your feet while climbing, you’ll have tremendous stamina for events like Tommy-V with 27 total climbs.

The crux of this demo series is Step 3, for most people. You’ve simply got to slow down when climbing a rope and pause each time you climb a bit higher. During each pause if you can feel your body become fully supported by your foot lock, and not a hand grip, you’re on the right track.

Part 1: http://quick.as/wpvzcqxbl
Part 2: http://quick.as/zrdzsxrb2

Performance is in red, Competition is in blue, Links are in green

A) 5 sets of:
Power Clean x 5 reps (build)
rest 60 seconds
1 Rope Climb or 2-3 Scaled Rope Climbs
rest 60 seconds
10 HARD seconds on the Assault Bike
rest 2 minutes

Use this as skill work for the rope climb, focusing on your foot work. If your feet are completely lost, do the first two drills from this video instead of climbing. Be sure to place mats at below the ropes.

B) 2 rounds for time:
10 Deadlifts 255/175
20 Dumbbell Push Press 50/35
30 Dumbbell Front squats 50/35
*14 minute time cap

A) 3 rounds of:
Every 90 seconds, for 9 minutes (3 sets each):
Station 1: Power Clean
Station 2: Rope Climb x 1-2 reps  (use mats)

This is the same as last Wednesday but a little heavier on the clean and rope work instead of ring work.

For the power clean, Set 1 is 5 reps at 72.5%, Set 2 is 3 reps at 82.5% and Set 3 is 2 reps at 92.5%.
Use this as skill work for the rope climb, focusing on your foot work. If your feet are completely lost, do the first two drills from this video instead of climbing.
Repeat this for 3 rounds (a total of 27 minutes).

B) Masters Qualifier Event 4
2 rounds for time:
10 Deadlifts 315/225
20 Handstand push-ups   
30 Front squats 95/65
*14 minute time cap

(Scale the Deadlift weight as needed. If your a wizard at handstand pushups, then men use 45lb plates and women use 25lb plates as a deficit)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531