This follow Steve Bechtel's Full Tilt plan build phase (this seems to no longer be on the website). The goal is to build capacity and an aerobic base, while also getting back into strength training.

Resistance Training (RT)
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One arm inverted row | Pistol Squat | One arm military press
Frog pose            | Prying cobra | Doorway stretches 


3-6-9 ladder, 1 set entails
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30mm open hand
Middle 2 pocket
14mm half crimp

Intensive Endurance circuits
3 sets of:
- Climb 1 boulder every 3 minutes for 6 rounds (total: 6 boulders).
- Rest 6 minutes between sets.

Original Schedule

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Jan 6	ARC - 30m	RT 2X5 Boulder 45 min Hangboard Ladders - 3X3-6-9 EE 4 X 5p ON 2:00	ARC - 30m	RT 5X2 HB Ladders 3x3-6-9 IE 3x6 (V2,3,4,3,2,2)	ARC - 30m	Fall Practice in Gym	Rest/volume
Jan 13	ARC - 40m	RT 2X5 Boulder 45 min Hangboard Ladders - 4X3-6-9 EE 4 X 6p ON 2:00	ARC - 40m	RT 5X2 HB Ladders 4x3-6-9 IE 3x6 (V2,3,4,3,3,2)	ARC - 40m	Fall Practice	Rest/volume
Jan 20	ARC - 50m	RT 2X5 Boulder 45 min Hangboard Ladders - 5X3-6-9 EE 6 X 4p ON 2:00	ARC - 50m	RT 5X2 HB Ladders 5x3-6-9 IE 3x6 (V3,3,4,3,3,2)	ARC - 50m	Fall Practice	Rest/volume
Jan 27	ARC - 40m	RT 2X5 Hangboard Ladders - 3X3-6-9-12 Boulder 45 min EE 8 X 4p ON 1:30	ARC - 40m	rest	RT 5X2 HB Ladders 3x3-6-9-12 IE 3x6 (V3,4,4,3,2,2)	Fall Practice	Rest/volume

Actual Schedule

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Jan 6	✅ ARC - 30m	✅ RT 2X5 Boulder 45 min Hangboard Ladders - 3X3-6-9	✅ ARC - 30m	✅ RT 5X2 HB Ladders 3x3-6-9 IE 3x6 (V2,3,4,3,2,2)	❌ ARC - 30m	✅ Fall Practice in Gym	✅ Volume day
Jan 13	❌ ARC - 40m	✅ RT 2X5 Boulder 45 min Hangboard Ladders - 4X3-6-9	✅ ARC - 40m	✅ ARC - 40m	✅ RT 5X2 HB Ladders 4x3-6-9 IE 3x6 (V2,3,4,3,3,2)	✅ Anti-Style on slab	✅ Fall Practice
Jan 20	✅ ARC - 50m	✅ RT 2X5 Boulder 45 min Hangboard Ladders - 5X3-6-9	⚠️ ARC - 30m	Rest	❌ ARC - 50m ✅ RT 5X2 HB Ladders 5x3-6-9 IE 3x6 (V3,3,4,3,3,2)	✅ Fall Practice	Rest
Jan 27	⚠️ ARC - 30m	✅ RT 2X5 Hangboard Ladders - 3X3-6-9-12 Boulder 45 min	✅ ARC - 40m	Rest	✅ RT 5X2 HB Ladders 3x3-6-9-12	✅IE 3x6 (V3,4,4,3,2,2) ❌fall practice	Rest

The big thing here was that the Tuesday session just took too long. It felt unrealistic to be in the gym for 2.5-3 hours, especially considering GP81 is busy on Tuesdays and it's not feasible to stay on the wall for 1 hour doing the extensive endurance circuits. So, I dropped that altogether and got most of my aerobic endurance from ARCing. I'm ending this block though with some mild tenosynovitis in my left hand ring finger A3, which I suspect actually comes from the additional stress of jugs pressing against it while climbing jugs. So next block, I'm going to drop ARCing in favor of doing a BFR intervention. It'll keep the overall fatigue load but I think I'll get the aerobic adaptations I want before the Bariloche trip.

Overall, I'm feeling stronger and have a groove again. We got the majority of workouts done, minus a handful of ARC sessions. Even though I don't necessarily feel like I have any more endurance, the IE days have changed from 5 v4s and 1 v5 feeling challenging to 4 v5s and two v6s being doable. The plan works, just have to stick through it.

Some Random Metrics 02-01-2025

• Body Weight: 77kg
• 20mm Concentric Curl: 68kg left + 68kg right
• Critical Force: N/A left + 24kg right
• Pull up velocity: 1.12 m/s @ 77kg
• 1 arm pullup 3RM: 56.5kg left + 55kg right