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INTRO: *This WOW focuses on upper body and lock off strength.
*We’ll use simple body weight exercises to strengthen your shoulders, chest and arms.
GOAL – Alternate between sets of each exercise to reach a total of 3 each.
*EXERCISE 1 – FRENCHIES
HOLD 2. Do another pull up, release to 90 degrees and lock off. Hold for 3-5 seconds.
**Release down to full arm extension
*REPEAT ROTATION OF 3 HOLDS UNTIL FAILURE. AIM TO COMPLETE 5.*
*EXERCISE 2 – TRIANGLE PUSH-UPS
STEP 2. Assume an extended plank position with the body held straight between shoulders and toes, chest centered over your hands.
STEP 3. Do a push-up, lowering your chest to hands and then pushing back up to the plank position.
*REPEAT UNTIL FAILURE. AIM FOR A SET OF 15.*
*VARIATION FOR FRENCHIES*
*Frenchies can also be done using an assisted pull-up machine that reduces a person’s weight. You can also lock off for shorter or longer time intervals to adjust the difficulty of the exercise.
*VARIATION FOR TRIANGLE PUSH-UPS*
*Raising your arms up with a plyo box reduces the difficulty of triangle push-ups. Remember to keep the box close to the wall to prevent it slipping out during the exercise.
ABOUT EVAN – Evan found climbing later in life after spending ten years playing at the national level for Ultimate frisbee. Now he brings his analytical mind to focus on the forms and techniques of climbing. In addition to being an advanced instructor and coach for the Youth Competition Climbing Team, Evan is also the Lead Supervisor @PG Sunnyvale. When not in the gym Evan climbs outside in the mountains whenever possible and finds sport routes and boulders to climb if the mountains are unreachable.
Evan is passionate about coaching and sharing his knowledge of climbing; if you’re interested in private lessons, he can be contacted at firstname.lastname@example.org.