Training session
1. Double armed dead hang on front three fingers open handed.
Hang for 6 seconds, repeat three hangs resting 2 minutes between each.
2. Double armed dead hang on middle two fingers open handed.
Hang for 6 seconds, repeat 2 times resting 1.5 minutes between each.
3. Hang open handed on three fingers on one arm.
Hang for 6 seconds, repeat 3 sets for each arm, resting one minute between hangs on alternative arms.
Rest 5 minutes.
4. Double armed hang on full crimp position, on a first joint edge. (hold 1 or 5)
Hang for 6 seconds, repeat three hangs resting 1.5 minutes between each.
5. Double armed hang on full crimp.
Hang for 6 seconds, repeat three hangs resting 1.5 minutes between each.
6. Single arm hang on 1st joint edge.
Hang for 6 seconds, repeat 3 sets for each arm, resting one minute between hangs on alternative arms.
Rest 5-8 minutes
A. Single arm lock off at 90 degrees.
Lock off for between 8 and 10 seconds. 3 reps for each arm, resting 2 minutes between each rep.
B. One armed pull ups
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