Workout, The Chatt Nasty Way

Today was another day to train, and I found a regimen used by Chatt Nasty, UTC's climbing team, in a previous year.  It started off (after getting warmed) with 5x3s, wherein the climber picks 5 climbs (s)he can do consistently with some effort, doing each back-to-back 3 times, resting 2 minutes between each of the 5.

Today, I decided to work upper-body and some antagonists and some raised-knee crunches and toe-touches (50 each) because why not?

Pull-up exercises:
10 pull-ups, 3 sets
30-second 90-degree lock-off, 3 sets
5 typewriters on each side SLOWLY, 3 sets
+Extra: one-arm lock-offs, 5-10 seconds,   until failure

My left was feeling a little weak, haha.

The workout also included 5 sets of 10 push-ups each, so I did (1) wide shoulders, (2) diamonds, (3) 45-degree incline below middle of one of those plastic-top, half-yoga ball things, (4) feet raised, and (5) arms raised. 

For further antagonist training, I did 2 sets of 15 reps of reversed wrist curls on each arm, then the same with a couple rotator cuff exercises, seen below. 

Well, hello there...

Not the craziest (in a good way) workout, but it definitely brings results!

Hopefully, later today (as I'm writing this the day after this workout), I'll be able to get to this spot on Signal Mountain, pending dry rocks!

*Props to Bryan "BRAYN" Bierly for photographs.