Training plan

Day
Monday warm-up, mobility bent-over rows - notes
pull-ups - notes
scapular notes
typewriter pull- remaining time for
3 sets of 10 - 5 sets, dropping retraction - ups - cardio
25kg dumbbells from max. 3 sets of 20 3 sets of 5

Tuesday warm up, mobility Plank - Leg raises - 3 sets Back extension - Deadlift - sideways bends -
3 sets of 1 minute of 5 3 sets of 20 3 sets of 10 3 sets of 20

Wednesday warm up, mobility cycling/running for climbing session

1 hour

Thursday warm up, mobility notes

squats - notes
single leg squats - notes
glute extensions - notes
Calf raises - Side leg raises -
3 sets of 100 at 3 sets of 10 3 sets of 25 3 sets of 50 at 3 sets of 10
10kg 30kg

Friday warm up, mobility climbing session Plank - notes

Leg raises - 3 notes
Back extension - notes
sideways bends -
3 sets of 1 sets of 5 3 sets of 20 3 sets of 20
minute
Saturday warm up, mobility press-ups - 5 sets bodyweight flys - 3 bodyweight rows notes
bodyweight dips notes
1 arm
of 10 sets of 5 - 3 sets of 20 - 5 sets of 10 bodyweight
rows/1 arm
press-ups - 3 sets
of 5
Sunday warm up, mobility cycling/running for climbing session
1 hour