I have settled on a bi-weekly fingerboard training (3 weeks on/ 1 week off) the first session based on assisted one armers and the second on two-armed encores. Most of the inspiration came from Dan's Beastmaker article and
an article by Crusher holds. The set-up is a pair of rock rings for hand/s and a counterweight on a pulley attached to an etrier for a foot. Early signs are promising.
Session 1 (Assisted 1 armers)
After warm-up
I arm session pyramiding reps using middle rung of rock ring adjusting weight to what I think I can cope with. On Monday's session this was:
RIGHT: 10kgx1rep, 12.5kgx2 reps, 15kgx3reps, 17.5kgx4reps, 20kgx5reps, 20kgx4, 17.5kgx3, 15kgx2, 12.5kgx1
LEFT: 12.5kgx1rep, 15kgx2 reps, 17.5kgx3 reps, 22.5kgx5 reps, 22.5kgx4 reps, 20kgx3reps, 17.5kgx2 reps, 15kgs x 1rep.
Some of the reps required assistance from the other hand to complete so will stick to something similar to these weights next week
Session 2 (Encores)
After warm-up
Bottom crimp of rock rings All 4 on one and back2 on the other. 4repsx8secs with 5 secs rest on alternating. 4 sets per arm with 1 min rest between sets as follows:
Grab 1: Full Lock i.e. pull-up hold 8secs and release 5secs rest then Grab2:
Grab 2: arms ¾ lock
Grab 3: arms half lock
Grab 4: arms ¼ lock
15mins rest
As above but two-handed Mid2 then Front2 1x6sec, 9sec then 12 secs with 4 secs rest. 4sets each combo with I min rest between sets. 10 mins between combos.
10 mins rest
8kg DB 50 finger rolls 2 sets
The above was done very comfortably this morning with a 12.5kg counterweight so will reduce to 11.25kg next time