Inspired by my trainer to write up more of my workouts, which I will probably rename “training sessions”.
Today was a park bench day
My training partner is having some low back troubles, so I’ve decided to take a break from climbing training for a bit, until he’s ready to get back to work. It feels kind of nice to have a forced break from the gym, because my tendency is to keep pushing until I’m housed.
My park bench workout, inspired by my trainer and my climbing partner:
You are nothing without your back – 4×3 of low back pre-hab, correctives, endurance, etc. = 12 different exercises that focus on front, sides, and back of core (always breathing and activating core). All to fatigue, rest as needed.
Presses from 1/4 getup 12 kg – 8-7-6-5-4-3-2-1 on right, 1-2-3-4-5-6-7-8 on left (36 total reps). Rest as needed. I did opposite ladders just to see the different challenge. It felt harder on the last set on the left, but overall easier going from few to many. The 3rd and 4th set on the right felt difficult. I think I would choose a shorter ladder next time, going from 1 rep to 5 reps, and do that twice (30 total reps).
Double KB squats – 5 min rests between: 2×5 16+20kg, 2×3 20+24kg.