A good plan, violently executed now, is better than a perfect plan next week

Patton said that.   So a plan it is.

Monday, Wednesday, Friday:

• Reverse wristcurls (2x20)
  
• Pull-ups (5x15 or failure)  2 min Rests between
  
• Uneven Pull-ups (2x to failure)
  
• Push-ups (3x to failure)
  
• Overhead Shoulder Press (3x20) medium weight '15-25 lbs'
  
• Dips (3x to failure)
• 30 minute Run / 30 Minute Bike

Tuesday, Thursday:

• Climb @ Gym --  Training Days (1.5 - 2.5 hours)
  
• 10 Minute streches
• 15 mintes warm up traverses / V0 - V2
• 2 roped / longer routes at 5.8 & 5.9
• 2 routes 1 grade less than hardest redpoint/onsight
• Project time
• Last 20 minutes V1 - V3 cooldown
• Leg lifts on Roman Chair (3x to failure)
• 10 Second Dead Hangs (8x)

Saturday or Sunday:

• Climb Outside (Bad Weather?  Go to Gym) -- Performance Day
• Warm up on 5.9 or less, then off to the races
• Other day is Rest day