SIGN OUR LIABILITY WAIVER
Like us on Facebook Follow us on Twitter! Subscribe to our blog Subscribe to our newsletter! instagram Follow us on Vimeo!
Planet Granite Logo New PG Portland Gym opening in 2014! PG San Francisco Climbing Yoga & Fitness Gym Planet Granite Belmont Climbing Yoga & Fitness Gym PG Sunnyvale Climbing Yoga and Fitness Gym
Apr 142014
 

 

COMPRESSION FOR CRUSHING with Justin

This WOW strengthens your chest and shoulders in prep for compression style boulder problems.

Planet Granite Workout of the Week Logo

TIME: 20 – 30 minutes
DIFFICULTY:  All levels
EQUIPMENT: System board, climbing shoes/chalk, and the Fly Machine
FOCUS: Contact and Compression Strength

 

*EXERCISE 1 – PINCHES ON THE SYSTEM BOARD

STEP 1. Position the board to an angle you feel comfortable on. Identify two pinches that are somewhat challenging for you to hold on to.

STEP 2. Keep only your right foot on, close to hip level. Now move your left hand to the second pinch.

STEP 3. Hold for 10 – 15 seconds then move back to the first pinch. Hold for 10-15 seconds as well.

STEP 4. Continue this back and forth movement.

STEP 5. Switch to the other side of the board to focus on the opposite arm.

GOAL – Aim for at least 5 complete rotations.

*EXERCISE 2 – THE PINCH LADDER

STEP 1. Identify multiple rows of pinches going up the systems board.

STEP 2. Choose medium sized footholds that are close to hip level.

STEP 3. Now begin to grab each row of pinches, alternating between hands. Aim to grab each hold for 3-5 seconds.

STEP 4. Maintain a square position at all times– no drop knees or twisting your hips!

STEP 5. Once you are at the top, reverse the movement back to the starting holds.

GOAL – 1 Set = up and down | Aim to complete at least 5

*EXERCISE 3 – THE FLY MACHINE

STEP 1. Choose a weight that is easy for you to start with.

STEP 2. As you pull the bars together, keep your shoulder blades down, maintaining good posture at all times.

STEP 3. Keep your core tight. Your chest muscles should be doing the work.

GOAL – 1 set = 10 reps  |  4 sets


*Want each WOW delivered to your inbox?

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

 


 

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
Apr 072014
 
WOW - The Push Pull at the Bar with Himanshu

  THE PUSH PULL AT THE BAR with Himanshu  This full body workout strengthens your arms, back, hips and also improves your core stability.  TIME: 20 – 30 minutes DIFFICULTY:  All levels EQUIPMENT: Stability ball, a dumbbell, power band & TRX straps FOCUS: Strength, Stability, Core   *Want each WOW delivered to your inbox? Click here to receive Read more…

Mar 312014
 
WOW - Double Clutches with Travis

  DOUBLE CLUTCHES with Travis  This WOW will improve your timing with dynamic motion and also improves contact strength and deadpointing skills. TIME: 15 – 20 minutes DIFFICULTY:  All levels EQUIPMENT: Systems Board + climbing shoes/chalk FOCUS: Strength, Power   INTRO: *Improving your Contact strength and Deadpointing skills is a great way to bump up your level Read more…

Mar 242014
 
WOW - Standing TRX with Lauren

  STANDING TRX with Lauren  This WOW is designed to strengthen your legs, hips, and core.  TIME: 15 – 20 minutes DIFFICULTY:  All levels EQUIPMENT: TRX suspension straps plus an anchor point FOCUS: Strength, Core, Stability   INTRO:  *Having strong leg and calf muscles is an important part of developing advanced climbing technique! And it often gets overshadowed by Read more…

Mar 172014
 
WOW - Spring Training 4x4's with Abbey

  SPRING TRAINING 4×4′S with Abbey  This exercise focuses on the elusive combo of power-endurance.  TIME: 30-45 minutes DIFFICULTY:  All levels EQUIPMENT: Climbing shoes, chalk and a clock FOCUS: Strength, Power-Endurance   INTRO:  *We like this WOW because it’s fast, fun, and effective! *It can be done in a short amount of time, and if you work hard Read more…

Mar 102014
 
WOW - Farewell to Arms with Evan

*Want each WOW delivered to your inbox? 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.  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. Read more…