My micro cycles are a little longer than one week so I can still do the climbing and training for climbing with the weights and TRX. I'm doing a 10-day cycle.
1 - Heavy weights
2 - Light run/Stamina boulder/Light weights
3 - Rest
4 - Campus Board session/Power weights
5 - Run fast
6 - Boulder/TRX session
7 - Rest
8 - Run long/Moderate weights
9 - Boulder/Deadhangs
10 - Rest
Heavy weight
|
Session
|
Sets
|
Reps
|
Rest (min)
|
Load (%1RM)
|
|
1
|
3
|
6
|
3
|
85
|
|
2
|
3
|
6
|
3
|
85
|
|
3
|
4
|
5
|
3
|
85
|
|
4
|
4
|
5
|
3
|
85
|
|
5
|
3
|
5
|
4
|
87
|
|
6
|
3
|
5
|
4
|
87
|
|
7
|
4
|
4
|
4
|
87
|
|
8
|
4
|
4
|
4
|
87
|
|
9
|
3
|
4
|
5
|
90
|
|
10
|
3
|
4
|
5
|
90
|
|
11
|
4
|
3
|
5
|
90
|
|
12
|
4
|
3
|
5
|
90
|
Light weight
|
Session
|
Sets
|
Reps
|
Rest (min)
|
Load (%1RM)
|
|
1
|
2
|
15
|
1
|
65
|
|
2
|
2
|
15
|
1
|
65
|
|
3
|
3
|
14
|
1
|
65
|
|
4
|
4
|
13
|
1
|
65
|
|
5
|
2
|
12
|
1.5
|
70
|
|
6
|
2
|
12
|
1.5
|
70
|
|
7
|
3
|
11
|
1.5
|
70
|
|
8
|
4
|
10
|
1.5
|
70
|
|
9
|
2
|
10
|
1.5
|
75
|
|
10
|
2
|
10
|
1.5
|
75
|
|
11
|
3
|
9
|
1.5
|
75
|
|
12
|
4
|
8
|
1.5
|
75
|
Power weight
|
Session
|
Sets
|
Reps
|
Rest (min)
|
Load (%1RM)
|
|
1
|
4
|
3
|
3
|
50
|
|
2
|
4
|
4
|
3
|
50
|
|
3
|
4
|
3
|
3
|
52.5
|
|
4
|
4
|
4
|
3
|
52.5
|
|
5
|
4
|
3
|
3
|
55
|
|
6
|
4
|
4
|
3
|
55
|
|
7
|
4
|
3
|
3
|
57.5
|
|
8
|
4
|
4
|
3
|
57.5
|
|
9
|
4
|
3
|
3
|
60
|
|
10
|
4
|
4
|
3
|
60
|
|
11
|
4
|
3
|
3
|
62.5
|
|
12
|
4
|
4
|
3
|
62.5
|
Moderate weight
|
Session
|
Sets
|
Reps
|
Rest (min)
|
Load (%1RM)
|
|
1
|
2
|
10
|
1.5
|
85
|
|
2
|
2
|
10
|
1.5
|
85
|
|
3
|
3
|
9
|
1.5
|
85
|
|
4
|
4
|
8
|
1.5
|
85
|
|
5
|
2
|
10
|
2
|
87
|
|
6
|
2
|
10
|
2
|
87
|
|
7
|
3
|
9
|
2
|
87
|
|
8
|
4
|
8
|
2
|
87
|
|
9
|
2
|
10
|
2
|
90
|
|
10
|
2
|
10
|
2
|
90
|
|
11
|
3
|
9
|
2
|
90
|
|
12
|
4
|
8
|
2
|
90
|
It seems to be working so far ... Just got to keep away from carrying potatoes to stop getting injured :)
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