- BLOCK 1 (14 minutes total to complete)
Set 1: Full-Crimp Grip (7s:3s x 6 sets/60s)
Two-Handed Hang with arms in deep lock-off.
Rest 180s/3 minutes.
Set 2: Open Hang Grip (7s:3s x 6 sets/60s)
Two-Handed Hang with arms in deep lock-off.
Rest 180s/3 minutes.
Set 3: Half-Crimp Grip (7s:3s x 6 sets/60s)
One-Armed Hang with arm in deep lock-off.
Rest 300s/5 minutes.
(Wrist push ups x 10) - BLOCK 2 (14 minutes total to complete)
Set 4: Full-Crimp Grip (7s:3s x 6 sets/60s)
Two-Handed Hang with arms in 90 degree lock.
Rest 180s/3 minutes.
Set 5: Open Hang Grip (7s:3s x 6 sets/60s)
Two-Handed Hang with arms in 90 degree lock.
Rest 180s/3 minutes.
Set 6: Half-Crimp Grip (7s:3s x 6 sets/60s)
One-Armed Hang with arm in 90 degree lock.
Rest 300s/5 minutes.
(Wrist push ups x 10)
- BLOCK 3 (9 minutes total to complete)
Set 7: Full-Crimp Grip (7s:3s x 6 sets/60s)
Two-Handed Hang with arms in arms almost straight.
Rest 180s/3 minutes.
Set 8: Open Hang Grip (7s:3s x 6 sets/60s)
Two-Handed Hang with arms in arms almost straight.
Rest 180s/3 minutes.
Set 9*: Half-Crimp Grip (7s:3s x 6 sets/60s)
One-Armed Hang with arm in arms almost straight.
*There is no allotted rest time after the last set.
Saturday, 12 September 2015
Steel Fingers 2
My current Steel Fingers program takes 37 minutes to complete (not including warm up), and looks like this:
Labels:
Climbing,
Finger Strength
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