I just finished Hangboard workout #6 and I am totally psyched. My overall workout strategy is inspired by the Rock Climbers Training Manual but this particular use of HB max weight hangs is motivated by Eva Lopez. I am making progress, and I can see it clearly by comparing my weights and times from just 11 days ago. The improvements are noted in the day 6 record, in [square brackets], If your gym does not have pulleys and weights for systematically increasing hangboard resistance, you need to ask your gym: "Why not?"
The reality is that a hangboard set up that does not have weights and pulleys is limiting your progress because you can not see and measure your progress accurately.
Check this out:
HB Day 2
Teach till 7:15 pm. Ride bike home, warm up in the Dojo with 12 min of easy traversing.
Warm up on the board, with 10 seconds each on the Jugs, Open Hand, Large Edge, Small Edge, MRP pocket.
1. Open hand repeater, +45 lbs. 3 sets, 120 seconds each , alternating left and right hand for 10 seconds at a stretch.
The following are max weight two handed hangs, ~10 seconds on, 180 seconds rest, 3 sets.
2. Middle of small edge. Set 1: +10 pounds, 10, 10. (8 seconds)
3. IMR. Set 1: +45 lbs, 45, 45. ~11 seconds
4. Wide pinch. Set 1: -25 (fail! 2 seconds), -40, -35.
5. MRP. Set 1: +15, 15, 15. 10 seconds.
6. Small campus rung. Set 1: +30, 30, 30. 8 seconds.
Contrast with tonight!
HB day 6
Play 2 hours of soccer, mow lawn,
1. Middle of large edge. Sets: +50, +55. +60, +60 (4th set 1 finger width further out) [NEW]
2. Middle of small edge. Sets: +15, +17, +20 [3rd set improvement: +10]
3. IMR. Sets: +55, 60, 60 (11 seconds) [+15]
4. Wide pinch: -25, 22, 20 (10 seconds) [+15]
5. Crisp Crimp: -40, 35, 30 (11 seconds) easy. [New]
6. Small campus rung: +35, 40, 40 (10 seconds) [+10 lbs, longer hang]
7. MRP: +20, 25, 30 (11 seconds, ok) [+15 lbs, longer hang]
8. +50 Open hand repeater, 1 set only. [+5 lbs] could have done 2 more sets, but needed to cook dinner.
Weights.
Pulleys.
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