Climber's Workout 5/13/09 Mt Burdell

Workout:Mt Burdell Screamin' in the Headphones:Widespread Panic (again)

You can work out hard but it's a huge waste if you are not flexible!

Focus on opening your hips to accomplish explosive movements and full range of motion


4 rounds

Clean & Jerk 95# (focus on speed of movement) 8 reps

Wide Grip Pull Ups 8 reps

Bosu Ball Jumps 8 reps
(Jump forward on to BOSU ball then forward off ball then backwards on to Bal then backwards off ball repeat)

Hanging Knees to elbows 8 reps

Kettle Bell Get ups 35# 10 reps 5 per side
(stand up with kettle belll over head lye down on back hold kettle bell over chest using one arm get back in to a standing position and repeat)

Run 1/4 mile 5-6% grade 6.5-7.0 mph
(slower speed more elevation run should last 3minutes)

Please stretch for 15 minutes after this workout focus on hip stretches which will help promote core flexibility.