Objective : Climbing Strength
Warmup : (1) Pullups, lots
2 sets
(2) easy campusing
2 sets
Training: (1) dead hang
7s on / 3s rest
6 reps
rest 2 minutes between sets
3 sets per grip
grips : sloper, 0, +20, +25
open crimp, +20, +20, +20
two finger, +10, +10, +10
closed crimp, +20, +25, +25
pinch, 0, +10, +15
(2) easy campusing
1 minute on
2 minute rest
3 sets
(3) 1 arm pull up, each arm
3 sets
(4) front lever
3 sets
ab wheel roll out
3 sets
Notes : Great session. Loosely based on RockProdigy’s Hangboard Workout : reference. Baseline numbers for dead hangs. Need to refine. #2 kicks my ass. Need to work on my power endurance.
