Week 7
Nov 10, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 - Lower body squatting
—
TUE
—
🏋️ Workout 2 - Upper body pressing
WED
🧗 Climb with K&C - Worked hard, 10 minutes of core and 10 minutes EMOM of 3 pullups and 7 pushups
🧗 Climb with Michael
THU
🧗 Climb - Bouldering, Workout 3 - Lower body pulling
🧗 Climb with PJ
wow this was a hard one after bouldering. My forearms were toast for a couple of days!
FRI
—
—
Really needed a rest day.
SAT
🚴 Bike 3 - Long and easy
🏋️ Workout 4 - Upper body pulling
SUN
🧗 Climb with K&C
🚴 Bike 2 - Hard intervals
Logged Results
Bike 3 - Weekend Long Ride
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Long Ride | 1 | 33 miles | — | 33 very slow miles! Mostly it was a ride to catch up with a friend. But, I was 5 seconds off my PR pace on my reference hill. My PR is 3:05 and today I did it in 3:10. So that was nice. |
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 12 | 73 | |
| Front Rack Barbell Forward Stepping Lunge | 4 | 12 | 53 | 6 per side - this is correct? |
| V-Ups | 4 | 15 | — | |
| Barbell Deficit Single Leg Calf Raise | 3 | 15 | 10 | had to decrease weight till the last rep when I was using 10lbs and even then had to cheat a bit by using my other foot to help a little |
| Standing Banded Abductions | 3 | 15 | orange band | hard! not amazing form. |
| Goblet Lateral Lunge | 3 | 5 | unweighted | |
| Side Plank | 3 | 40 seconds | — | |
| Pinch Block Hold | 3 | 45 seconds | 20 | failed a few seconds early on last round with left hand |
| AMRAP Pinch Block Hold | 1 | 1:45 and 0:45 | 15 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Bench Press | 4 | 5 | 83 | |
| Tall Kneeling DB Strict Press | 4 | 10 | 22.5 | |
| Single Arm DB Row | 4 | 10 | 35 | |
| Ring Dips | 4 | 8 | assisted | |
| Hanging Leg Raises | 3 | 10 | — | |
| DB Lateral Raise | 3 | 10 | 10 | |
| Rotating DB Bicep Curl | 3 | 14 | 17 | |
| Single Arm DB Skull Crusher | 3 | 15 | 10 | |
| AMRAP Tricep Pulldowns | 3 | 20 | black band |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 4 | 164 | did first round at 154lbs but it was too light - used mixed grip - I am not 100% sure of the late because I am doing this at the Climbing gym gym and I am assuming their bars are men's Olympic bars but that may or may not be correct |
| Knee-Banded Barbell Hip Thrust | 4 | 16 | 74 | black band |
| Sumo Kettlebell Deadlift | 4 | 16 | 52 | |
| Banded Monster Walk | 4 | 30 steps | black band | |
| Kettlebell Single Leg Deadlift | 3 | 14 | 40 | |
| Single Arm Kettlebell Swings | 3 | 14 | 25 |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Supinated Pull-up | 4 | 5 | unweighted | these were not that hard. I am getting a bit stronger :) |
| Chest Supported Dumbbell Row | 3 | 15 | 20 | accidentally did too light! |
| Superman Hold | 3 | 15 | — | |
| Wide Grip Upright Rows | 4 | 12 | 33 | I think next week i'll be ready to progress the weight on these. |
| AMRAP Banded Face Pulls | 4 | 25 | black band |