Week 11
Dec 7, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 - Lower body squatting
—
TUE
🧗 Climb 1
🏋️ Workout 2 - Upper body pushing
WED
🧗 Climb 2
🚴 Bike 1 - Threshold Intervals
THU
🏋️ Workout 3 - Lower body pulling
🧗 Climb 3 - with coach Steph
did a little bouldering which is strenuous
FRI
🏋️ Workout 4 - Upper body pulling
—
SAT
🚴 Bike 3 - Really lovely solo ride
—
SUN
🧗 Climb 4
🚴 Bike 2 - Hard Intervals - SKIPPED
Climbed hard and well. My friends did core and pushup/pullups but I skipped - that's how wiped I am!
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 10 | 88 | |
| Barbell Hip Thrusts | 4 | 10 | 74 | kept the same weight as last week as last week was very challenging; did mostly unbroken |
| One and a Quarter Goblet Split Squats | 4 | 6 | 25 | |
| Cross Under Step Downs | 4 | 40 seconds | — | I did these on what I think is a 12" plyo box and they were much more doable. Like, i could actually to the movement. |
| Isometric Barbell Hip Thrust Hold | — | 15 seconds - 10 seconds | 74 | |
| Deficit Single Leg Calf Lower | 3 | 5 | unweighted | Alex I can do something harder here. |
| Single Leg Wall Sit | 3 | 30 seconds | — | Okay these are getting a little better. Did 15 seconds one one leg before I went to two legs. Was not sitting at exactly 90 degrees though. |
| Pinch Block Hold | 3 | 45 seconds | 20 | Did the first two sets unbroken! Last set had to set down the weight once. Cannot believe I was able to do this. |
| AMRAP DB Hold | 3 | Round 1 - 3 minutes; Rounds 2-3 - 2 minutes | 20 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Bench Dips | 4 | 45 seconds | — | did not do these at home, so i didn't have my rings |
| Bench Press | 4 | 4 | 73 | Dropped back 5lbs as was quite tired after the dips |
| Seated Dumbbell Overhead Press | 4 | 10 | 12 | Not very heavy but my arms are toast :) |
| One and a Quarter Push-Ups | 4 | 8 | — | could not do these unbroken |
| Dumbbell Zottman Curls | 3 | 8 | 12 | |
| Dumbbell Skull Crushers | 3 | 8 | 12 | |
| Standing Trap 3 Raises | 5 | 7 | 5 |
Workout 3 - Pulling / Lower Body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 10 | Round 1 at 154; subsequent rounds 149 | |
| Goblet Cossack Squats | 3 | 8 | 12 | |
| Goblet Skater Squats | 3 | 8 | unweighted | these are really hard and my form sucks. Best to stay unweighted for a little bit. |
| Banded Leg Extensions | 3 | 15 | orange band | |
| Banded Hamstring Curls | 3 | 15 | orange band |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Chest to Bar Pull-Ups | 4 | Round 1 - 5 reps; Round 2 - 5 reps; Round 3 - 4 re | — | |
| AMRAP Banded Lat Pulldowns | 4 | Round 1 - 20 reps; Round 2 - 15 reps; Round 3 - 15 | red band | |
| Supinated Inverted Barbell Rows | 3 | 8 | — | |
| Dead Hang from Bar | 3 | 45 seconds | — | Oddly hard!! |
| Single Arm Dumbbell Rows | 4 | 6 | 35 | |
| Forearm Plank | — | 60 seconds | — |