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Bouldering 3 V2s and 1 V3 Apr 21st 2017 (4 months and 20 days into bouldering)

1st Set, you will need a kettlebell. WARM UP 7 rounds, repeat each of the following excercises 5x, 10x, 15x, 20x, 15x, 10x, 5x. Depending on the round 1. Kettle bell swing. 2. Push ups 3. Deep squats holding kettle bell near your chest. Then head over to your squat rack, load up a bar. Deep squat into shoulder press, as many reps as you can for 30secs, then rest 30secs. (4x) For the last set, you will need a chest press bench, bar, and a couple of 35lb discs, a couple of 70lb dumbbells, a couple of 40lb dumbbells and an elastic band. Pass the elastic band underneath the bench and put the 70lb dumbbells on the side of the bench, you will want to pass the elastics under them and into the bar after you've loaded the discs, we want the elastic band to offer morre resistance as you lift the bar farther from you. (4x) 1. Chest press (10x). 2. With 40lb dumbbells, legs together, bend over to the front, back straight, try to put together your scapulas and use your elbows to guide your arms into rows. (10x) 3. With 40lb dumbbells, Bicep curls (10x each arm) After this finish with 20-30mins of high intensity cardio, I finished with a basic boxing drill and some fast footwork excercises.

This workout takes about 1 hour and 20 minutes. It consists on doing 6 series of 30 seconds then resting 30 seconds on the same muscle using half (or a bit more) of the max weight you can handle for that muscle. Once the 6 series are done, you get to grab the maximum weight you can handle and do 3 series of 10x (or up to failure if you can’t do 10x) Warm up (very little rest to no rest): 1. Squat jumps, body weight, 10x. 2. Dip bars, 10x. 3. On pull up bar, flexed, raise legs, and do oblique kicks forward, 10x. 4. Squats with cage-like bar, put feet on top of 2 platforms to maximize movement. 10x. First 30sec on off series 1. Barbell Squats, 1/2 capacity. 30secs non stop, 30 seconds rest. 6x. 2. Leg Press Maximum Weight, 10 reps, 3x. Second 30sec on/off series 1. Dead lift 1/2 capacity. 30secs non stop, 30 seconds rest. 6x. 2. Max capacity hip raisers, 10 reps, rest, 3x. Third 30sec on/off series 1. Same leg, 30-40lb dumbbell stepup ups 30secs, into 2 (no rest) 2. Barbell lunges, same leg, 30secs. (rest 30 secs) Do 1 and 2 for same leg 6x then repeat everything for other leg. (boring but it will have its effects the day after, believe me) Bitcoin tips: http://gubatron.tip.me

Warm up You will need, ViPR, tall box, 2 20lb dumbbells, sliding pads, and handles. 1. With ViPR, thread the needle, then lounge with one leg, then the other, 10x. 2. Holding dumbells on each hand, step up the box with one leg, then the other, down first leg, down the other, curl dumbbells, deep squat, on the way up raise dumbbells above your head to work the shoulders. 10x each side. 3. Side plank, 1 minute each side. 4. On sliding pad, with arms in dip position, curl one leg, 10x ab contractions, then other leg. 5. On sliding pad, facing down, in plank position, slide legs as if you're running, 30 secs. (3x) Triceps You will need: dumbbells. Bench. 1. On the bench, crossover fast step-ups. (10x each side) 2. On cable machine, tricep push downs (15x) 3. On dead lift position with dumbbells (30lbs), tricep kickbacks 10x. 4. Sitting, with 50lb dumbbell, overhead tricep extension, 10x. 5. On the bench, crossover fast step-ups. (10x each side) Biceps You wil need cable machine. Dumbbells, Bicep-curl bar and support platform/chair for bicep curls. 1. Burpees with 180 degree jumps. 10x. 2. Overhead bicep pull-curls with cable machine. 15x. 3. Alternating bicep curls with dumbbells. 10x each arm. 4. With curl bar, on curl chair, Bicep curls, 10x. (moderate to heavy weight, I did 60lbs which felt super heavy after the last 2 exercises) 4. Burpees with 180 degree jumps. 10x. Workout designed by Eduardo Duque. Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w

warm up (3x) You will need: - Cones - Leather ball to bounce. - Handles, Sliders, Socks for shoes to slide. - Elastic bands - Bench 1. Place cones 10 meters apart. Run sideways with your butt down from side to side and touch the cones. 6 rounds. 2. Bounce ball hard against the floor, do squat jump 180 degrees and then back, bounce ball, squat jump, turn 180 degrees in the other direction. 10 rounds. (rest 30secs to a minute when you're done) 3. Tie elastic bands somewhere in front of the bench, kneel on one legg at the end of the bench and do row pulls, fast. 30x 4. Clap push ups on the bench, your chest must touch the bench on every repetition. 15x. 5. Put sliding socks on your shoes, starting from planck on the handles, you will tuck your knees and then push your legs forward and elevate them in front of you, hold for one second, tuck legs go back to plank. As you go through the center your feet should barely be touching the sliding pads. Do at least 5x. 1. Bench Press 1. 10x. Slow on the way down, normal/fast on the way up. 2. 10x. Slow on the way up, normal on the way down. 3. Normal bench press until failure. 2. Shoulder Press 1. 10x. Slow on the way down, normal/fast on the way up. 2. 10x. Slow on the way up, normal on the way down. 3. Normal shoulder press until failure. 3. Lat Pull Downs 1. 10x. Slow on the way down, normal/fast on the way up. 2. 10x. Slow on the way up, normal on the way down. 3. Normal Lat pull downs until failure. 4. Tricep dumbell bench press (make sure your elbows are always close to your body) 1. 10x. Slow on the way down, normal/fast on the way up. 2. 10x. Slow on the way up, normal on the way down. 3. Normal tricep dumbell bench press until failure. One Arm Finish You will need: Pulley machine, dumbbells and a matt to kneel on. With same arm and then switch when you're done. 1. 10x Pulley punch, work on your core as you twist. (40lbs) 2. 10x Pulley pull and rotate, keep elbow horizontal in a 90 degree angle and away from your body as you pull and rotate. 3. 10x Kneeling shoulder press (keep your arm right in front of you) 4. 10x Kneeling bicep curls. 5. 10x Kneeling overhead tricep extensions. switch arm, repeat. If you have more time before the hour, repeat the one arm finish sequence. Enjoy! Workout designed by Eduardo Duque. Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w

Workout 4 sets of this series, no rest in between (Chest, Shoulders) - 10 inclined bench press - 10 Arnold's Press - Push ups until failure 4 sets of this series, no rest in between (Lats, Back) - 10 back pull downs on machine, arms wide (lats) - 10 back pull downs on machine, hands together in the center of the bar - 10 renegade rows Before you leave, 2 sets of this, looking for failure on each excercise so give it all you got, no rest in between excercises, all this preferably on a chair in front of cable machine for the tricep portion (shoulders, biceps, triceps) - Arnold press until exhausted. - Bicep curls, pump both arms at the same time, until exhausted - Tricep pulll downs, until exhausted. Workout designed by Eduardo Duque. Bitcoin tips: 1BYMRodCYJfCrqESqSj9Z4K28qNZLPCm2w