7 INITIAL AND FOLLOW-UP SELF-TESTS: SPECIFIC WARMING UP | DAY 2 AND THE NEXT ONES

Make a few two hands finger hangs of 5″-15″ only with your body weight, using the grip position that you feel the most comfortable with, choosing between an open crimp and a half crimp. Rest for 30″-60″ between repetitions, or more if you need to. The basic principle is to never reach muscle failure during the warm up. Usually, 5 to 10 repetitions should be enough, but you can do as many as you need, progressively decreasing the size of the edge you are using and the hang duration, starting on the biggest one with the longest repetition times, and finishing on the size indicated in the ‘Depth mm’ text box of the next test. Once there you should perform on it 2-5 additional repetitions of 3″-5″, resting 1′-2′ between them and using some added weight that should progressively increase until it becomes equal to the weight indicated in the ‘Weight kg’ text box of the next test, minus 5 kg.

Rest for 5′ before starting the test.

Links

How to correctly perform finger hangs

Postural hygiene for finger hangs