In my attempt not to become a fat bastard, and to retain some kind of power, I'm trying to squeeze very short but intense sessions in between work.
I've developed a couple of sessions that so far have proven productive. A fingerboard session and a system session. The aim is to get a high intensity workout that is also multi-comprehensive (does this word make any sense?).
I thought I'd share them, in case anyone is interested.
I warm up with the infamous Bodyblade, that is very helpful to get a muscular warm up.
Then some deadhangs with some gentle pulling.
Then the specific warm up, on the fingerboard or on the wall depending on the session.
Fingerboard session. One arm dead hangs.
I do one max hang LH, then one max hang RH. Little rest, repeat. Change hold.
Holds:
Back3 good rung, front3 open right eye, incut rung. This is one cycle. I do two cycles or one and half (half means only one hang per hold instead of two).
Between holds I do front lever pulls.
I finish off with one or two sets of finger pulls on the good rung.
System session. Lock offs, pulls, core.
Two good holds, one bad foot. Pull and reach a distant hold without cutting loose. Hold the position. Change side. Repeat. That is one set. I do 5 sets.
Two underclings, bad feet. Pull and reach a distant hold, cut loose gently and one armer the hold with some help from the undercling (doesn't help much...).
To spice things up, sometimes I use only one foot for the underclings move. Either opposite side or same side foot (hard).
Both sessions are well within 45 minutes, warm up and rest times included. No warm down, no shower. Straight to work with a suit and a grin.
Hope this helps.
