Mar 102014
 

*Want each WOW delivered to your inbox?

Sign up for WOW Click here to receive an email every Monday with a brand new workout!

 


FAREWELL TO ARMS with Evan

 Two exercises that target lock-off and upper body strength. 

Planet Granite Workout of the Week Logo

TIME: 15-20 minutes
DIFFICULTY:  Intermediate with variations
EQUIPMENT: Pull-up bar 
FOCUS: Strength

 

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

Evan Frenchie 1
HOLD 1.  Do a pull up and lock off at the top.   Hold for 3-5 seconds.  

**Release down to full arm extension
Evan frenchie 2

HOLD 2.  Do another pull up, release to 90 degrees and lock off.  Hold for 3-5 seconds.  

**Release down to full arm extension
Evan 4
HOLD 3.  Lastly, do a 3rd pull up, release to 120 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

Evan triangle 1
STEP 1. Place hands on the floor forming a triangle.
Evan triangle 2

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*

Evan variation frenchie

*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*

Evan variation triangle pushups

*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.

 


Evan PearceABOUT 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 evan.w.pearce@gmail.com.
 

 

 

Planet Granite Workout of the Week Logo

IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: http://www.planetgranite.com/climbing/training/training_safetyguidelines.php

Sorry, the comment form is closed at this time.