Lattice training plan reddit. 173K subscribers in the climbharder community.

Lattice training plan reddit. 1/3 of the time I should feel like my plan for the day was very difficult, 1/3 it should feel attainable but challenging, and 1/3 it should feel attainable and easy. I was wondering if anyone had a review on the 12 week lattice fingerboard training plan! I’ve seen reviews on the lite plan but there’s really nothing specifically about the fingerboard plan other than what is on the site. This week focuses on creatine whether this is a worthwhile suppliment for climbers. I've been training on and off for several years using the Anderson Bro's plan and have a decent understanding of the various energy systems, training structure, supplemental exercises, etc. May 22, 2024 · Discover what makes the MXEdge different to a regular and unlevel training edge, and how each can edge type can benefit your training. There is an extreme wealth of information of how to do this (see Dave Macleod, Eva Lopez, Will Anglin's Hangboarding: A Way, Lattice Training). If you understand energy systems or are willing to do an assessment with Lattice you will get stronger. Right now my recovery due to work stress and general health just aren't high enough for more than 2x/wk, but i've been seeing pretty good progress getting back into shape right now with just this loose 13 votes, 22 comments. Jun 20, 2022 · Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. Edit: My current training schedule is 3x climbing days, one of them on the Moonboard. Starting a training cycle in January. Mental training can be the difference between a great climbing experience and a terrible one. Dedicated to increasing all our… We would like to show you a description here but the site won’t allow us. the At home training plan for bouldering strength from Louis Parkinson (I made a video about that on my YT channel if you are interested), Lattice Training, Andrew McFarlane or Shauna Coxsey. I've been climbing for 4 years now and use to just go into the gym to project and saw consistent results. Lattice is not the only place to look for training, but you can build a solid plan by using a lot of their modules. By using the lattice light plan and their facebook page I think you could get a great look at how to plan your training. Learn to train slopers off the wall with the Heavy Roller. So, in this blog post we have collaborated with climbing psychologist Allegra Maguire to talk about the science of fear and the fear of falling, as well as look at some Nov 23, 2022 · Sloper and wrist strength is essential for climbing and injury prevention. Sep 27, 2020 · A few weeks ago I finished up the 12-week lattice light training plan. Doing it daily seems like a lot. SPECIALIST EQUIPMENT👉 Check out the Lattice Shop for world leading training products. For me it was very worthwhile, I went up two grades in 6 weeks! Aug 16, 2019 · Lattice training made it, and I paid money for it, thus I stuck with it. Lattice has a better end user experience, but PerformYard is way more customizable, which my group needs. I’d consider trying to make my own but feel like sourcing similar Reddit's rock climbing training community. 4K 117K views 2 years ago A Remote Climbing Assessment, chosen and adapted to your individual level. Literally any basic plan is going to help, and the key will be consistency and discipline over time. The sessions take a lot of time though because the rest periods are really long. Dedicated to increasing all our knowledge about how to… We would like to show you a description here but the site won’t allow us. 306 votes, 150 comments. Dedicated to increasing all our… Lattice Training tests shoulder mobility and stability in their assessment using the front lever, a mobility test, a scap engagement test, and push-ups. It turns out you only need 20 minutes to make a massive difference to your performance. Our original product, the Lattice Board, was used by Tom and Ollie to perform the early research that paved the way for our present-day database. Feel free to ask questions! I'm just starting the 3-month training program now, so time will tell whether this was a good use of time & money. Use Crimpd+ to focus your training with full access to over 200 workouts and progressions. A lifting edge… I could get the ebook training from Power Company at 20$ but how would that compare to a Lattice plan at 130$ that seems more tailored for me? But then again, it would be my first time having a climbing training plan so I could start with a 20$ plan. Dedicated to increasing all our… Apr 23, 2024 · Want to learn more about what we offer? BRAND-NEW TRAINING COURSE: ‘A Climbers Guide to Training’ 🤓 Book your place now! TRY OUR FREE ASSESSMENTS 💪 CUSTOMISED TRAINING PLANS Find out more about our Lattice Training Plans. A lifting edge is quickly becoming the essential training tool in every climber’s pack. And using the facebook page to ask questions as you progress. 174K subscribers in the climbharder community. I've done a Lattice Lite Plan for 12 weeks in the past (I think they've rebranded their plans, it's equivalent to the Sport Climbing Training Plan or the Bouldering Training Plan now). Dedicated to increasing all our knowledge about how to… Thanks a lot for sharing! Good content. My idea is combining it with some bouldering training plan to remain injury-free. But still good post, thanks. So 3 weeks of hard, intense training, and then a week of reduced volume/intensity. Jan 6, 2023 · This is the third and final video of our Lattice training plan experience. I just completed my first cycle of training with lattice. g. This week coach and climber Rafa Ford-Gonzalez talk about finger strength VS climbing grade. I am guilty of picking up too many gadgets or spreading thin on training by making too complex of plans. The cheapest lattice plans aren’t terribly expensive but for someone who isn’t a true beginner I’d imagine you want some more personalized feedback—even if it’s just placebo and they give you the same exact program without even having modifications. Jan 4, 2020 · Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. Im thinking of dropping the $$$ on a 6 month lattice plan so that my climbing efforts can be primarily focused on actually training rather than managing my training. Here is my thought: can you summarize in text because I don't have time to watch your video for 10min to explain what would take 2 to read. Just grab a simple free push, pull workout plan online. 169K subscribers in the climbharder community. Question for anyone training with the Lattice pinch block (the newer, aluminium version): Are you equally strong on narrow shallow and wide shallow grip? I've been training nohang stuff for the past three months now, the first two months with a pretty haphazard approach and the last with a more structured, researched plan. Dedicated to increasing all our… The Digital Lifting Bundle includes the MXEdge Lift lifting edge and a Tindeq Progressor to measure force production when training pick ups for climbing. My training before Lattice wasn't precisely non-specific, but it has more to do with seasons than programming. I try to go outside as much as possible, which is 1-2 times per month atm. As title, I'm trying to improve my sport climbing. Dedicated to increasing all our knowledge about how to better improve at our sport. It all depends on your climbing level and climbing age but consulting a local coach or strength coach might be best. No one builds athletes with more experience or expertise. Their pinch block / pin thing does seem steep but you're buying into the Lattice branding thing anyway at this point, it's more for the standardisation aspect, besides not a lot of companies are doing it. Seeing as the lite plans are even a I've got a cheaper 3 month plan with Lattice right now but can't say I'm enthralled with it. Training plans are competitively priced compared to similar things. Dec 17, 2018 · I had a full assessment with lattice and a training plan created by an accredited coach. Would you know the difference between the assessment for the Home Training Plan, Lite Plan and Premium Plan? Personally, I can only talk about the assessment for the Home Training Plan which seems to be rather minimalistic. 5 regeneration. Fancy definitions aside periodization is a way to set up your training to maximize your gains and avoid plateaus and overuse injuries. Lattice Training has more expensive, personalized plans. 12 climbers generally share certain strengths and skills that aspirants to the grade often need to consciously train. Most boulderers train endurance simply by 'getting pumped', but does this work? Honestly I just can't stick to a training plan. Power Company Climbing has training plans available to purchase for broad goals. I've been debating between doing a program with lattice or finding a local coach to work with in person. Apr 7, 2022 · At Lattice Training we talk a lot about physical training, but head-game is something nearly every climber has to learn to manage. Jun 5, 2024 · Since the early days of Lattice Training, we have always aspired for symbiosis between our products and research. . When I was doing my training with Lattice, I'd have 2-3 weekly sessions on flexibility of 30mins each, to do after my training sessions. You do the testing then we will analyse your results using our specially developed statistical models so that you can pinpoint the areas of strength and weakness in your climbing. Give his video a watch too for additional context, but Josh does a good job summarizing the relevant bits. Hasn't the scheduling of your plan changed a fair bit? It looks like there are fewer days but each with more content. Nov 9, 2022 · Managing finger strength training as a climber can be confusing, what to do what not to do? In this blog we clear the fog and keep it simple. I have been applying the 3 x 1/3 training philosophy to modulating my efforts. The Lattice Training Lifting Pin is a versatile tool for loading weights, designed for use with lifting devices, weight belts, and pulley systems. 167K subscribers in the climbharder community. Basically as per title what's your thoughts on training power endurance on top of this? Am I best just training it on the lead up to good sport climbing conditions or is there benefit from training it more regularly? I just switched from Lattice to PerformYard. 5 hangboard, 1 endurance and . How do you think mixing strength focused hangboarding and power endurance focused capacity training works? I am considering doing this a lot myself so I tried this I thought Josh from Lattice Training had some decent commentary on and beyond Emil’s video. Now, I'm quite positive I can organise my training plan and it's what I am doing for a few months, before I re-take an assessment and order another training block. I’m not on Lattice but a different plan. I think they build a good training base for those that haven't really trained before (And even those that have trained a bit). Jan 7, 2019 · This series of articles was originally written for UKC, offering information and insight into different aspects of training. I hope some find this at least interesting and perhaps helpful. Now, our data informs our products, and in turn, data collected on these products reveals climbers’ strengths and weaknesses, and Did the assessment twice already. It could be something from Lattice, or somewhere else. Learn if it's worth the hype. Free “Crimpd” App by Lattice Training is out!!!! Access to Lattice Training protocols at no cost. The catalyst plan will focus much more on your climbing, and will recommend lots of technique drills, which will lead to really rapid improvement especially if you haven't worked much on them before. I've been able to climb almost injury free for the last 2 years and navigated the dreaded tendonitis twice, which in the past, had put me out of hard climbing for years. I once did a RPTM Plan, and after that a Lattice Plan and after that What is the difference between the assessment tests for the Home Training Plan, Lite Plan and Premium Plan at Lattice Training?… I recently saw the Lattice Flexibility Training Plan and was wondering if anyone had any experience with it, or at least ask how's the flexibility-related exercises that Lattice recommend in its other plans. I have heard recently from Lattice Training that high volume is necessary to improve aerobic endurance (actually, Ollie said specifically for Critical Force, which should be the same), and from other climbing training podcasters that high work capacity is important for elite climbers to be able to get in a lot of high intensity training in on a In Feb I started a "Performance" plan with Lattice. Hello everyone, I'm really interested in their work and I thinking about do the assessment and commit to a Lite plan to begin with, but I'm still a little unsure and I want to ask you if anyone can spare some details about Lattice training plan to help my decision or maybe learn something that can help me to better programming my training. It includes an assessment on Max Deadhangs (open The Lattice Triple Rung's 20mm edge is the industry benchmark edge for testing whether you’re strong or weak for your climbing grade. I started with Lattice during the summer off-season when it was too hot in most of the areas I climbed so at the beginning it was super minimal. a. I've recently had a lot of success following a Lattice rehab plan for A2 pulley strain, which largely consisted of a no-hand density "hang" protocol. 5lbs for a few reps—but I've definitely noticed the increased thumb strength on similar holds on my board and outside. I've been training the narrow pinch on the Tension Block for a few months. Background: I've been climbing for a long time, but over the past few years have gotten less and less time on real rock due to life Mar 28, 2025 · Lattice Training is the world's leading climbing coaching & climbing training plan company. How so? And how do you think it compares? Also, I tried a modified version of your tuesday in my own training. Bechtel seems to indicate that it is a byproduct of pulling strength and mobility. Dedicated to increasing all our… Would you like 25% off one of our Lattice Lite training plans? If that sounds good, how about another bonus (see below) 10% on top of that?! This July & August, as a special summer offer, we’re Oct 28, 2021 · This is my problem too… I did a periodised plan with Tom back in 2011 (pre lattice) and definitely got a lot out of it (basically F7b to F7c) but I definitely struggle to maintain training psyche when there isn’t a definitive schedule (and, sorry to say, an element of needing to get my money’s worth!)… I’ve tried writing my own plans and keeping a training log (which I still do) but I’m trying to level up my arm/hand strength and been looking at Lattice’s Heavy Roller. Anyone using this and find it helpful? Seems like it would apply to climbing wrist strength a little better than wrist curls. Theres really no need to buy a program online since as a begginer to strenght training your body doesnt need some crazy tailorer plan. Right now, I am using their intermediate training plan (Designed for people who boulder around V5-v8) One of their exercises is campusing easy climbs (V0-V4). I actually use the The MXEdge Lift is Lattice Training’s BRAND-NEW lifting block, featuring our new ergonomic edge, designed to maximise your finger strength training. Aug 8, 2023 · Learn how to use the Tindeq Progressor to perform the perfect finger flexor Critical Force measurements and optimize your endurance training! Mar 26, 2022 · In this Podcast, Tom talks to the finger strength legend Yves Gravelle on his training, performance, and how he transfers it into climbing. Find out how. Highly recommend. I have climbed two V5s and can flash V3. Over five episodes, they’ll be exploring all aspects of climbing training, starting with endurance. How custom is the lattice sport plan? For examle, I'm training for trad climbing which values recovery over endurance and finger strength over power (generally speaking in USA). This was my first taste of structured training and properly working on my weakness. I completed my assessment with them last week and will start receiving my workouts from them in the future. I have been using a lattice lite plan for the past 2 months and was happy but not overjoyed with my progress. I’m also on a lattice training plan atm - both is very worth it in my opinion! Although its true that lots of information is out there for free, the added value comes from the comparison to their huge database of all different parameters and all kinds of climbers performances. Currently I do ARC/endurance and 10 move linked boulders along with hangboard, and lots of hard bouldering on a board. We specialise in the analysis of climbing performance and using that geeky analysis to produce highly tailored training programs. I'm of the belief that just as the "just climb more" is a cop out answer for how beginners should train for climbing. Seems to be a good way to introduce and learn some hangboarding but I'm still a beginner so what do I know! I am slightly confused on what this is for tbh. MembersOnline • penjac_u_dusi ADMIN MOD Hey all! I recently bit the bullet and purchased a lattice lite plan, and thought it'd be interesting to provide some updates on here as I move through the program, and especially to compare it to my at-home training and see if it really does give an advantage over what I was able to put together with online and literature-based resources on my own. I am looking into getting a training plan to start in 2021. Free Assessments Compare yourself to the largest database of climbers in the world Shop Now Aug 10, 2021 · An educational series, from the Lattice coaching team, based on presentations between the coaches in their catch ups. The most important parts of this are the "aim of training" and work time/total time. Nov 10, 2022 · Theory and methodology has its place, but it must be matched to key factors such as training history, performance goals and resources (time, facilities, budget) available for training. Nov 21, 2022 · Lattice Training’s Guide to Better Hangboarding: Part 2 These three hangboarding exercises work strength, endurance, and injury prevention, and can be adapted for climbers of all levels. Finger Strength | Training | Videos How to Train Pick-Ups with a Portable Hangboard: Finger Strength for Climbing Over the past 2 years, the Lattice coaches have replaced fingerboard workouts with lifting edge workouts in over 30% of training plans. Dec 5, 2022 · 5. This training plan offers a detailed overview of Lattice Semiconductor's product portfolio, designed to equip you with essential knowledge about Lattice's innovative solutions. Create custom training plans and use pre-built skill templates to add to your training plan. Jun 26, 2024 · Over the past 2 years, the Lattice coaches have replaced fingerboard workouts with lifting edge workouts in over 30% of training plans. The other 2 are mostly clearing the new stuff in the gym and projecting, sometimes I do campus 3x reps on easier overhangs. Hey Folks, anyone got experience with the crimpd+ skill templates? I already got training expirience (3-4 Years?) and currently sitting around ~7c/+ Boulder Outdoors. What follows is an enthusiastic endorsement of the plan and the training app that lattice provides, along with some reflections on where I’m at with climbing. 33 votes, 18 comments. I got the basic 3 month plan, and an additional advanced testing option as a gift. The Beginner Hangboard Routine Even Pros Use Lattice Training 184K subscribers 2. Mar 28, 2025 · It's great to have such a detailed and specific plan to follow to achieve my goals. Nov 20, 2023 · Endurance training is highly misunderstood by climbers. I’m thinking of getting 8 weeks of the Lattice home training plan as it looks like I’m going to be in lockdown for at least a… Who has tried Lattice Training? Was it a positive or negative experience Apologies if this has been done before (a quick search suggests no, but I could be wrong!) Just keen to hear if anyone here has had an evaluation or worked through a training plan with Lattice Training and how it went? Customised climbing training plans written by expert coaches and focused on your goals. It's quite good, but I think it's worth paying for the app so you can do the assessments and actually build yourself a training plan. I love it, and I feel like the training plans and logbooks help keep me accountable. I've been considering doing a Lattice plan, so your blog has been super helpful in getting some in depth detail about what it entails. Lattice founders Tom Randall and Ollie Torr putting their fingerboard training to the test. If you haven't watched the first and second videos then you can watch them here:Vi Sep 15, 2023 · 7 exercises to help weak wrists and improve wrist stability when climbing. For boulderers, trad, and sport climbers at a range of abilities. Their app is super easy to use, workouts are solid and work. As sennzz pointed out already, a lot of coaches/coaching platforms propose to use half crimp e. Chunking and ordering of exercises into coherent training sessions is left to the trainee. Oct 9, 2024 · Er erklärt im nachfolgenden Video Schritt für Schritt, wie man sich einen individuellen Trainingsplan erstellt. Hello, I've just started using Lattice's new app, Crimpd. Gift option available, the perfect present! 38 votes, 11 comments. Looking for an actual training plan this time. I couldn't do the full test, but I want to put zero thought into my climbing and training over the next 6 months due to a big uptake in work 20 votes, 41 comments. I know a lot of climbers make their own training plan, but I struggle to keep things interesting and evolving and I would usually get stuck doing the same exercises over and over. Use the Lattice Heavy Roller device over other grip trainers to provide a more direct stimulus to the forearms whilst excluding the upper arms & shoulders. Has anyone trained with any of those plans? Or any other plans? What are your recommendations? Reddit's rock climbing training community. On the other hand, while I was reading to your previous posts, I was already thinking it might make a lot of sense to do some density hangs if you're struggling with finger The difference between Neil and Lattice I found was that Neil has a ‘less is more’ philosophy and coming from lattice it didn’t feel like enough training. e the amount of good attempts in a session and my recovery between sessions. Training plan: PCC or Lattice/Coach or no Coach Hello, I am have been climbing for two years and can redpoint v7/11d. Crimpd. There are definitely ways to stay in very strong climbing shape even w/o the normal access. There are some premade plans in there too. We would like to show you a description here but the site won’t allow us. k. Im actually paying for a full lattice program and I absolutely love having an actual coach making a structured plan for me My training the past 6 months or so has been lackluster, largely because I don’t have the time to self-coach with as much attention and focus as I want. I really liked it. lifting block, portable hangboard, no hang device, block pull) is 166K subscribers in the climbharder community. And I also wasn't able to figure out from the Lattice plan description whether you do a monthly call with your coach to check in or that's also a less regular/one time thing. Whether you’re warming up at the crag, or training finger strength at the gym, a lifting edge (a. I used it as my warm up for climbing sessions, and found that my injury cleared up very quickly and my fingers feel healthier than ever. I definitely learned some things from their plan and have found it useful in Yeah, I throw some jefferson curl after training, plus the warm-up/dynamic stretching from my old flexibility plan, which I still do. In this first blogpost, Tom talks about endurance; the different types of endurance training, what sessions to do for each, and how to structure your training to your specific style of climbing. Thanks in advance! Thought I'd share my results from the assessment I did for my Lattice Lite plan, in case it's of interest to anyone here. We’re a training for climbing group based in the UK. I don't recall the Frequently asked questions about Lattice Training climbing plans, assessments, products and general services. Nov 13, 2024 · Lattice Training provides expert coaching and resources for climbers of all levels, including personalized plans and instructional videos. However it can be hard to really target this form of training and get the intensit Shop training plans, assessments, training courses and training tools designed by climbers, for climbers. I did the 12 week boulder plan. Reddit's rock climbing training community. Du möchtest dein Klettertraining auf das nächste Level bringen? Dann aufgepasst: Ollie Torr gewährt im heutigen Video exklusive Einblicke, wie bei Lattice Training individuelle Trainingspläne für Kletterer entstehen. Is there an opportunity to express this to them? Or is it more of a cookie cutter plan? Is this something I would have to pay the Always have a contingency plan and make the most of your time outside. If you have a standard reporting structure, Lattice will be the easiest to implement and train people on, but if you have a lot of dotted lines or interdepartmental teams, it’s limiting. Although lattice is a great source for information their training plans are overpriced. Skip straight to ‘ how to purchase ’ Topics covered in this article: What is the difference between Climbing Training Plans, Climbing Training Plan+ or Flexibility Training Plans? I'm a multidisciplinary climber, which training plan should I choose? Physical requirements How World-class climbing coaching and training plan, including an assessment, athlete monitoring, 1:1 coach support, and access to the Lattice Training app. I wrote about my experience with the first 12 weeks in my blog. V10/13d Climber here and a subscriber to Lattice Training programs and I will say the one thing that is consistent no matter what you are focusing on is a deload week every 4th week. Fingerboarding, bouldering, routes, circuits, tons of beta!! Aug 16, 2019 · Lattice Training offers personalised training regimes based on standardised climbing assessments aimed at measuring a climber’s strengths and weaknesses. The training plan is customised to your personal strengths/weaknesses/goals - based on the results of the testing you do at the start of the cycle (finger strength, pull up max, flexibility Yeah, download the app called CRIMPD and you will get access to all the free lattice exercises. From the sounds of your first blog entry, this is an option you also considered? Feb 6, 2023 · The Lattice Triple Rung is the only hangboard on the market that provides reliable results when measuring finger strength. However they don't really prescribe enough specific exercises to improve significantly in any one area. May 17, 2017 · Lattice Training is the brainchild of Tom Randall and Ollie Torr, two super strong climbers known for their hardcore training approach. Fingerstrength is around ~177% 2 Arms on the Lattice Rung (not important, just wanted to brag about my strengthant he lack of skill to use that ;) ). I haven't seen any other assessment that attempts to quantify what this actually means. The Lattice Home Training Plan is complete - after 4 weeks of pulling, pushing, pressing and forearm pump, it's time for the retest. For example, if you aim to increase your aerobic capacity, or your strict endurance for a route, you should aim for 1-20 minutes on the wall at a time, and spend cumulative 10-60 minutes on the wall in the session. Synthesized information in the form of a training plan is something I also struggled a lot, and I am really nerdy too when it comes to have state-of-the-art knowledge. But I still saw some big gains. Funny enough the number hasn't gone up very much—I started at 30lbs for a few reps, and now I max out at like 37. Look up a training plan from the Rock Warrior Prodigy training program or Lattice. Thanks again! A Guide to Periodization for Climbing (avoiding plataeus and overtraining) Periodization - the application of planned phase changes and cycles in training to drive physical and metabolic change while reducing the likelyhood of overtraining. was it all worth it? We would like to show you a description here but the site won’t allow us. I am looking forward to it. I'm happy to answer questions here and/or take critiques about my writing to improve my post. fwiw, as an intermediate boulderer, focusing more on bouldering, my last week of the lattice lite plan was 2 strength bouldering exercises + 1 strength hangboard exercise, 1 power endurance exercise + 0. Which plan? Looking to purchase a training plan but don’t know which one to choose? This article should help you. Atm I feel (because of corona) I just need to climb as much as I can to get movement and other technique back to peak. Lattice Training - Should Beginner Climbers Hangboard? Thought I'd post this here to open a thread on people's thoughts. I've been using a one hand hangboard and a Lattice weight pin owned by the gym I climb at. In this post I will Signed up for my new Lattice Training plan, can't wait to make gains! If anything, the biggest problem I think most people create for themselves is doing too much volume/workload via overcomplicated training plans. My coach has set up my Home Training Plan at Lattice Training starting the upcoming Monday. Join 5,000+ forward-thinking teams using Lattice’s HR and AI tools to manage people, pay, and performance — all on one trusted platform. May 11, 2021 · Weekly training and coaching tips for climbers from the Lattice coaching team. In this episode of our Fundamentals Series we cover the big questions in hangboard training and give you two fundamental training sessions every climbing will need if serious about training. You will see great adaptaions for the first year off a standard free program. 63 votes, 13 comments. The Lattice lite plan will give you much more help with structuring your training, and you'll probably end up much stronger after it. 173K subscribers in the climbharder community. Super simple training plan for V10/V11 Goals: Improve Finger strength, improve on my session fitness, i. Lattice Training AMA - 1st March 6PM EST Hey r/climbing, this is Tom Randall, Ollie Torr and Remus Knowles from Lattice Training here. I can't speak to their home plan, but I finished a lite plan with them recently. Jun 6, 2022 · A step by step beginners guide and video by Lattice Training, to help you learn how to train for climbing, when new to the sport! This is similar to a prillipin chart but for energy systems in climbing. socz rst ymmbspe iojtqn nny vzpnl xnr yotfvh kwlfp jjzbnb