15/06/2025
Week 6 of the Lattice Plan.
Well, week 6 of the Lattice Plan was good and I had some rest days and I was tired. I found it tricky this week fitting everything in. Mental health hasn’t been great but the training always pulls me through. I got another 90 bouldering problems done and 27 routes.
I did struggle with a fitting in a few sessions – there seems to be a lot of bouldering to get done –so I might have to give up the climbing sessions on a Thursday and do some bouldering.
I got it all done though!
Monday
Teaching in the morning.
Rest day and wife still sick.
Lattice Morning Mobility
Lattice Arch Lat Stretch – static
Lattice Step Calf Stretch - Static
Lattice Fisherman’s – Passive hold – Static
Lattice Downward Dog Static
Lattice Runners Stretch - Static
Lattice Couch Stretch Kneeling Static
Lattice Tailors Pose Weighted tempo – 5kg
Lattice Good Morning Weighted tempo Stretch
Tuesday
Working at the Wall
Bands: Is, Ys & Ts; Ws and more.
Derby Protocol
357 Fingerboard Session
Lattice 2 arm engagement – Isometric 3 x 5 seconds + 8kg
Lattice 2 arm engagement – Lifts 4 reps x 3 sets + 8kg
Bouldering:–
Lattice ARC 10 – easy circuit.
Lattice 1 on 1 off x 5 –
Lattice Boulder 6 in 6 – 5 reps x 3 set (V6s, then all the V5s for set 2 and 3)
With the warm up - 50 tries (…inc the 1 on 1 off etc) and 50 ticks with 21 being V5 or V6!
Crimpd Forearm Mobility
Wednesday
Working at the Wall
Lattice Morning Mobility
Lattice Arch Lat Stretch – static
Instructing: Street Life Class.
Bouldering: 10 easy blocs up to V3
Thursday
Working at the Wall
Bands: Is, Ys & Ts; Ws and more.
Derby Protocol x 20
Lattice Morning Mobility
Lattice Arch Lat Stretch – static
Lattice Flexibility Upper Body
357 Fingerboard Session
Crimpd Emil’s Fingerboard Routine
Isometric Hang: 6 sets 4 fingers: Two open, two half crimp, two full crimp
Isometric Hang: 6 sets 3 fingers: Two 3 finger drag, two front 3 half crimp, two back 3 half crimp
Isometric Hang: Front 2 Open
Isometric Hang: Middle 2 Open
Isometric Hang: Front 2 Half Crimp
Isometric Hang: Middle 2 Half Crimp
Isometric Hang: Middle mono open
Bouldering: 10 blocs up to V5 and was projecting/trying a V7
Lattice Open Climbing
I went straight from work to PrestonWall
Great 5 hr session. I onsighted a couple of 7as and tried a few harder routes – at the end of the session - but got spat off them. I’ll try them again when I am less tired.
30 Tries and 27 ticks. Mostly leading the new routes and trying some hard 7s.
Crimpd Forearm Mobility
Friday
Teaching in the Morning
Rest day – wiped out after last night!
Lattice Morning Mobility
Saturday
Bands: Is, Ys & Ts; Ws and more.
Derby Protocol - 20 reps
Lattice 2 arm engagement – Isometric 3 x 5 seconds + 12kg
Lattice 2 arm engagement – Lifts 4 reps x 3 sets + 12kg
Conditioning:
Bench Press 6 reps x 4 at 28.5kg
Lattice Pull ups (with assist: band 10kg at the bottom and 6 at the midpoint) 6 reps x 4 sets
Lattice Arnold Press 2 x 12 reps 6.6kg
Lattice Low Row 3 x 12 reps 17.5kg
Lattice Seated Shoulder Rotations with 6.6kg 3 x 12 reps
357 Fingerboard Session
Crimpd Emil’s Fingerboard Routine – altered!
Crimpd Varied Grip with just 30 seconds rest in between.
Lattice Density Hangs 6 x 30 secs with 20kg assist (Feeling easier)
Lattice Face Pulls with 10kg band 3 x 10 reps
Crimpd Compression - B
Hammer curls/wrist rotation
Sunday
Bands: Is, Ys & Ts; Ws and more.
Derby Protocol - 20 reps
Bench Press 6 reps x 4 at 28.5kg
357 Fingerboard Session
Crimpd Varied Grip with just 30 seconds rest in between.
Lattice Density Hangs 6 x 30 secs with 20kg assist
Lattice Face Pulls with 10kg band 3 x 10 reps
Lattice Bicep Curls – 3 x 10 (6.6kg each dumbbell)
Hammer curls/wrist rotation
Lattice Boulder Mileage – 20 reps x 1 set –
20 tries and 20 ticks. Not too hard today mostly fingery stuff on the 20 degree board.
Crimpd Forearm Mobility
Lattice Morning Mobility
Have a great week 😃
