Maintaining Strength

Strength training when you have only a day a week to train is difficult. Don’t think you can do it? Read a little bit about Kyra Condie, probably one the more accomplished climbers for her age, and check out an X-Ray of her back at age 12. She’s now doing V12’s.

On the left, . The middle photo (from [cruxcrush.com](http://cruxcrush.com/2016/10/06/girl-crush-month-kyra-condie/)) is Kyra's vertebrae at age twelve.

Stretches

  1. Old man, ankle stretches
  2. Wide split open
  3. Butterfly stretches
  4. Hip stretches glut
  5. Arm stretches
This image can also have a caption. It's like magic.

Interval Workout

Based on a HIIT routine, . At the beginning.

  1. (3min) Stretches - Old man, ankle stretches
  2. (2:30) Uphill Sprint Interval - One set is 3X 30 seconds at 6.0mph at 15 degree grade. This “warms you up”, 160bps target heart rate..
  3. (3min) “Twenty-ones” - Curls- 7’s to partial
  4. (5min) Light Bench - Start with light plates until you cannot do them
  5. (3min) Neck Exercises - Correcting for forward head condition
  6. (2min) Back pulls -

You can also put regular text between your rows of images. Say you wanted to write a little bit about your project before you posted the rest of the images. You describe how you toiled, sweated, bled for your project, and then…. you reveal it’s glory in the next row of images.

You can also have artistically styled 2/3 + 1/3 images, like these.



The code is simple. Just add a col class to your image, and another class specifying the width: one, two, or three columns wide. Here’s the code for the last row of images above: