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Finger & Forearm Strength

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Rest between sets: 1 minute

Rest between sets: 1 minute

Rest between sets: 1 minute

Rest between sets: 1 minute

This is a high intensity session. Rest should be long enough to avoid any pump or power-out.

Hang-time: 10 sec, Rest-time: 50 sec

Hang-time: 10 sec, Rest-time: 50 sec

Hang-time: 10 sec, Rest-time: 50 sec

Hang-time: 10 sec, Rest-time: 50 sec

High intensity, low volume recruitment hangs (5s).

Two arm hang for 5 seconds at 95% of 2 arm, 5 second max hang.

One arm hangs for 5 seconds at 95% of 1 arm, 5 second max hang.

One arm hangs for 5 seconds at 100% of 1 arm, 5 second max hang.

Front 3 / Back 3 4 seats each at 7 seconds. 1 to 2 minutes rest.

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