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:
  1. 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)

  2. 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)

  3. 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.

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