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| Eintrag |
|---|
| Finger & Forearm Strength |
| MS Load |
| MS Load Progression A (85%) - Two Arms |
| MS Load Progression B (95%) - Two Arms |
| MS Load Progression C (100%) - Two Arms |
| Forearm Curls |
|
Wrist Extensor Curls (40%) - 15 Reps
Rest between sets: 1 minute |
|
Wrist Flexor Curls (40%) - 15 Reps
Rest between sets: 1 minute |
|
Wrist Extensor Curls (70%) - 12 Reps
Rest between sets: 1 minute |
|
Wrist Flexor Curls (70%) - 12 Reps
Rest between sets: 1 minute |
|
Variable Grip Bulid
This is a high intensity session. Rest should be long enough to avoid any pump or power-out. |
|
4 Finger Half Crimp - 4 Reps
Hang-time: 10 sec, Rest-time: 50 sec |
|
Back 3 Half Crimp - 4 Reps
Hang-time: 10 sec, Rest-time: 50 sec |
|
Front 3 Half Crimp - 4 Reps
Hang-time: 10 sec, Rest-time: 50 sec |
|
Front 3 Drag - 4 Reps
Hang-time: 10 sec, Rest-time: 50 sec |
|
Peak Board
High intensity, low volume recruitment hangs (5s). |
|
Peak Board (A)
Two arm hang for 5 seconds at 95% of 2 arm, 5 second max hang. |
|
Peak Board (B)
One arm hangs for 5 seconds at 95% of 1 arm, 5 second max hang. |
|
Peak Board (C)
One arm hangs for 5 seconds at 100% of 1 arm, 5 second max hang. |
| F3B3 |
|
F3B3 (A)
Front 3 / Back 3 4 seats each at 7 seconds. 1 to 2 minutes rest. |
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