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Old 05-24-2017, 03:52 PM   #4466
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,493
Re: The Shed 'O Pain

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
45# 7, 7, 7 sec
45# 7, 7, 7 sec
50# next time
2-finger (small on RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 7, 7, 7 sec
30# next time

After each set of 3 hangs I did 2 laps on the campus board (Sloper rungs). 12 out 12 laps successful. Also worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
35 second hang + 25 second rest
5 rounds
Successful.
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