Week 16
Jan 12, 2026 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
—
—
travel
TUE
—
—
travel
WED
🧗 Climb 1
—
Did not work very hard
THU
🧗 Climb 2
🧗 Climb 3 and Workout 1
Did not work very hard (climb 2), Bouldering with Coach Steph - worked sort of hard (climb 3), really phoned this one in but got it done (workout 1)
FRI
🚴 Bike 1
—
Threshold intervals
SAT
🏋️ Workout 2
—
Upper body pressing
SUN
🧗 Climb 4
—
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 8 | 93 | |
| Goblet Squats | 5 | 12 | 25 | |
| Romanian DB Deadlifts | 5 | 6 | 50/70 | 50lbs round 1; subsequent rounds 70lbs |
| Russian KB Swings | 4 | 12 | 12kg | |
| Front Rack Barbell Reverse Lunges | 4 | 12 | 33 | alternating |
| Hollow Hold | 4 | — | — | |
| DB Bulgarian Split Squats | 3 | 10 | 20 | 10 in each hand |
| Pinch Block Hold | 5 | AMRAP | — | 15 seconds each round |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Single Arm DB Push Press | 3 | 4 | 25 | @4111 |
| Side Plank Hold | 3 | — | — | |
| Pronated Pull-ups | 4 | 10/8/6/4 | red band/orange band/bodyweight/+10lbs | 10 - Red band, 8 - Orange band (very light band), 6 - Just body weight, 4 - Added 10lbs - hard - barely made the last rep |
| Shoulder Press | 3 | 10 | 53/48 | with barbell, 53lbs first round; subsequent rounds 48lbs |
| Arnold Press | 4 | 8 | 20 | hard! |
| Seated Around the World Raises | 4 | 8 | 5 | |
| DB Lateral Raises | 3 | 15 | 5/7.5 | 5lbs for 1st 2 rounds; 7.5lbs for 3rd round |
| Dead Hang | 1 | AMRAP | — | rested 6 minutes before |