Problem selection:
For this drill, you will make up your own problems on a spray wall or training board of at least 40 degrees. 5-8 hand holds.
This is an all feet drill. Choose medium holds, and medium size hand movements.
Climbing:
Move deliberately and slowly. No cutting loose, jumping or thrutchy movements. Rest between reps until recovered, at least 2-3 minutes.
See video:
For each hand move, step that same side’s foot out to the side, and take the other foot off its foothold, just pressing it into the wall. The result is a diagonal “cross-body” tension. For example, if you are moving your right hand, you will step your right foot out and take your left foot off. At first, keep the foot fairly close to your center line. As you get more familiar, step further out to the side, increasing the tension demand.
This is not an endurance exercise, so you should not feel pumped, out of breath, or tired between reps.
Focus:
You should not fail. We are looking for time under tension here, not power. Your plan may specify a different time under tension (TUT) for this drill. If not, default to about 5-7 seconds per hand move, and a total of 25-30 seconds per rep.
Combination:
This is a general session and can be combined with any session. Perform after warming up and before any conditioning.