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Lunchtime Max Hangs (Read 884 times)

Fultonius

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Lunchtime Max Hangs
February 25, 2020, 02:09:07 pm
Right folks,

I've decided to do a bit more focused training this year. So far, going well with some lunchtime max hang sessions.

I'm using the crimpd app, so just doing 6 max hangs 2 armed.

I'm doing a gradual bouldering warm up, finishing with repeating top end flash able/easily workable problems in good style.

It seems like quite a limited about of time under tension, just doing 60s of hangs. Should I be pyramiding up to max?

Also, do you lot use the between rep rest time for anything? Yoga/stretching? Core?

I've been finishing with a few 45 hangs after, as you feel well recruited after the max hangs!

shark

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#1 Re: Lunchtime Max Hangs
February 25, 2020, 02:19:12 pm
Definitely my approach to do a number of hangs to increase load or decrease edge size to get fully recruited before doing max hangs.

Also I do these warm up hangs using drag, half crimp and crimp.

The 6 max hangs are plenty though it doesnít sound enough on paper.

« Last Edit: February 25, 2020, 02:31:09 pm by shark »

T_B

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#2 Re: Lunchtime Max Hangs
February 25, 2020, 02:21:40 pm
I sometimes do lunchtime Max hang sessions.

I don't put any climbing shoes on, warming up on the rung and then gradually adding weight 5Kg at a time before doing 4 x 10 sec reps with max weight (2.5 mins rest).

In between I tend to pace around questioning my life choices, but you could stretch or do planks or something.

Bradders

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#3 Re: Lunchtime Max Hangs
February 25, 2020, 02:39:57 pm
I sometimes do lunchtime Max hang sessions.

I don't put any climbing shoes on, warming up on the rung and then gradually adding weight 5Kg at a time before doing 4 x 10 sec reps with max weight (2.5 mins rest).

In between I tend to pace around questioning my life choices, but you could stretch or do planks or something.

Yeah this is roughly my template for max hang sessions. Definitely best to try and get something else in between hangs if you can.

Fultonius

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#4 Re: Lunchtime Max Hangs
February 25, 2020, 02:40:14 pm
OK, sounds good. I did do some unweighted hangs, but could definitely build up to the max hangs. (feel pretty recruited after the bouldering)

Found a great use for my neglected aid climbing gear - fifi hook off the tie in top loop for hanging the weights off, daisy chain through the weights... Ideal!

SA Chris

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#5 Re: Lunchtime Max Hangs
February 25, 2020, 02:45:04 pm

In between I tend to pace around questioning my life choices, but you could stretch or do planks or something.

Existential angst sounds more fun than planks TBH.

yetix

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#6 Re: Lunchtime Max Hangs
February 25, 2020, 02:46:21 pm
I do these when working from home.

My template generally is:
- pulse raising activity 5 mins
- 2 armed long lock offs on the jugs (BM1k) 30sx2 at 90 and 120 degrees
- 3 5s hangs on bottom outside edges
- 3 10s hangs on bottom outside edges
- 3 5s progressively heavier hangs on desired edge at 40/70/100% of 10s hang weight
- 3-6 10s hangs at desired weight

2-4 mins rest between hangs just depending how I feel really

cheque

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#7 Re: Lunchtime Max Hangs
February 25, 2020, 02:56:20 pm
I do these when working from home.

My template generally is:
- pulse raising activity 5 mins


yetix

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#8 Re: Lunchtime Max Hangs
February 25, 2020, 03:07:04 pm
 :whistle:

teestub

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#9 Re: Lunchtime Max Hangs
February 25, 2020, 03:07:22 pm
Basically what T_B said, although I do some light dumbbell weights to warm arms up and some pull ups before hangs. If Iím doing weighted hangs on a relatively large hold (where Iím going to be using a decent amount of weight) Iíll do some weighted pull ups too to make sure my shoulders are recruited.

I generally do 2 different 1 min stretches between hangs, this can be combined with existential angst as long as you remember to keep an eye on the stopwatch.

abarro81

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#10 Re: Lunchtime Max Hangs
February 25, 2020, 03:15:46 pm
this can be combined with existential angst as long as you remember to keep an eye on the stopwatch of life, drifting by before your eyes as you pour your heart and soul into an ultimately empty quest to achieve GAINZ to make up for the childhood angst of being called a weedy nerd

duncan

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#11 Re: Lunchtime Max Hangs
February 25, 2020, 04:53:59 pm
I use the seconds pro app. (As recommended here by Ben Pritch. ages ago). Iíve written a timer that repeats every 3 minutes. Examining life choices is scheduled for 30 - 150 seconds, leaving the final 30 seconds for brushing the holds, attaching the weight, and chalking-up.
« Last Edit: February 25, 2020, 05:00:05 pm by duncan »

Fultonius

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#12 Re: Lunchtime Max Hangs
February 25, 2020, 06:22:25 pm
2 minutes feels plenty rest. No fade by last rep with 14kg. Did the max weight test last week and got up to 23.5 kg.

Psyched by getting training in and freeing up an evening, seems like bonus time!

sdm

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#13 Re: Lunchtime Max Hangs
February 26, 2020, 09:43:53 am
If I'm doing hangs with limited time available, I use 2min30 rest between reps and will do some lower body mobility work while resting, making sure to avoid anything that will stress the core/shoulders/arms/fingers. I stop the mobility work 1 minute before the next rep.

If I've got more time, I'll increase the rest time to 4 minutes and just rest.

The extra rest allows me to hang about 1 extra kilogram one handed and unsurprisingly allows an extra rep or two before performance starts to drop.

 

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