Fingerboard Session for Punters (revised 2nd March 2008)

Metolius Wood Grips Fingerboard

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Puntered-down version based on programme at Moonclimbing.com – Climbing, bouldering and training essentials; but done on a Metolius Wood Grips board: –

Changes in blue, additions in red.

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1. Warm-up
   
   1. 30 second dead hangs from Jugs
   2. 2 pull-ups on Jugs
   3. Stretch forearms, triceps, shoulders etc.
   4. Repeat two or three times.
   5. It is also a good idea to drink water beforehand and to continue sipping it between the sessions.
2. First Set
   
   1. Double armed dead hang with front three fingers open handed on the Deep 3 Finger Pockets. Hang for 6 seconds, repeat 3 hangs resting 2 minutes between each.
   2. Off-set dead hang with three fingers of one hand and two of other both on the Deep 3 Finger Pockets. Hang for 6 seconds, repeat 2 times with each arm “leading” (4 in total) resting 1.5 minutes between each.
   3. Off-set dead hang open handed with three fingers of one hand on the Deep 3 Finger Pockets, and four fingers of the other on the Shallow 4 Finger Pocket. Hang for 6 seconds, repeat 3 sets for each arm (6 in total), resting 1 minute between hangs on alternative arms.
3. Rest 5 minutes.
4. Second set
   
   1. Double armed dead hang in full crimp position on the Medium 4 Finger Pockets. Hang for 6 seconds, repeat 3 hangs resting 1.5 minutes between each.
   2. Repeat previous exercise.
   3. Off-set dead-hang in full crimp position on the Medium 4 Finger Pocket and Shallow 4 Finger Pocket. Hang for 6 seconds, repeat 3 hangs for each arm (6 in total), resting 1 minute between each.
5. Rest 5-8 minutes
6. Third set
   
   1. 90 degree lock off with Jug for one hand and the Medium 4 Finger Pocket for other. Lock off for between 8-10 seconds. 3 reps for each arm (6 in total), resting 2 minutes between each rep.
   2. Off-set pull ups, with Jug for one hand and the Medium 4 Finger Pocket for the other. 2 pull ups for each set and complete 2 sets for each arm (4 in total), resting 1 minute between each.
   3. Leg lifts on Jugs, complete three sets of leg lifts. For each set lift legs up to chest level 6 times. Rest 1 minute between sets.

 

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