Phase 2 Rock Climbing Strength Training Program Summer '17
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Block 1Block 2
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Workout A1: Hypertrophy
Workout A1: Hypertrophy
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GymGym
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ExerciseSets Rep Weight FinisherExerciseSets Rep Weight Finisher
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1 arm lat pull down310
1 arm lat pull down
312
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Incline hammer curl3101 drop set
Incline hammer curl
3122 drop set
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incline DB chest press3101 drop set
incline DB chest press
3122 drop set
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ss/ EZ upright row310
ss/ EZ upright row
312
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Stair jumps34Stair jumps34
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Bulgarian squats3101 drop set
Bulgarian squats
3122 drop set
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Calf raise/shrug310Calf raise/shrug310
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Workout B1: Power
Workout B1: Power
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GymGym
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ExerciseSets Rep Weight FinisherExerciseSets Rep Weight Finisher
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1 arm lat pull down54
1 arm lat pull down
63
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Barbell row34AMRAP shrugBarbell row35AMRAP shrug
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Bench press342 forced repsBench press353 forced reps
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ss/ face pulls310ss/ face pulls312
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High jumps34High jumps35
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Sumo deadlift34Sumo deadlift35
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Calf raise/shrug312Calf raise/shrug312
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Workout C1: Mid range strength
Workout C1: Mid range strength
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GymGym
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ExerciseSets Rep Weight NotesExerciseSets 8Weight Notes
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1 arm lat pull down46
1 arm lat pull down
48
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Preacher curls461 drop setPreacher curls482 drop set
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military press36military press38
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ss/ chest fly3101 drop setss/ chest fly3122 drop set
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single leg jumps34
single leg jumps
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BB squat361 drop setBB squat382 drop set
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Calf raise/shrug315Calf raise/shrug315
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