Fingerboard: Repeaters x3R
Session Length: 15-20 minutes
You can perform this training in a 5s on: 2s off, or a 7s on: 3s off pattern. Fast climbers should go for the faster reps and vice versa.
Choose an intensity where you could hang for 2-3 seconds longer than your chosen hang time (add or take away bodyweight).
Protocol (eg 7:3)
Hang for 7 seconds. Rest for 3 seconds. Repeat for 3 hangs.
Rest for 3 minutes.
Complete 4-6 sets.