16 October 2007 - Park Workout

Pull-Ups/Push-Ups Supersets

• 3 X 8 (2.5" monkey bars, just past shoulder width)/3 X 20 (feet on a bench)

Body Weight Squats

• 2 X 50

Grippers

RH:

• Filed HG150 - 10 reps (TNS) warm-up
• CoC #2 - 5 over crushes
• HG300N - 2 over crushes
• HG350 - 1 over crush and 1 forced rep
• CoC #3 - 1/4" away on my max attempt - 3 negatives (10 sec)
• CoC #2 - 3 over crushes
• Filed HG150 - 10 reps (TNS)

LH:

• Filed HG150 - 10 reps (TNS) warm-up
• CoC #2 - 5 over crushes
• HG300N - 2 forced reps
• HG350 - 2 forced reps
• CoC #3 - 3 negatives (10 sec)
• CoC #2 - 3 forced reps
• Filed HG150 - 10 reps (TNS)

Swing Set Climb (2.5" triple bar end of a huge playground swing set - I take hold of 2 of the 3 bars and climb up to a height of roughly 10', across a 1.5" bar and back down the other legs of the swing set. Up and back down is 1 rep)

• 6 reps

Monkey Bar Static Hold (2.5" main bar on an old set of playground monkey bars)

• 3 holds to failure (at this point, failure is about 30 seconds)

2" Pony Clamp (Set on a table and crushed with the thumb on the clamp and fingers under the table)

• 3 holds to failure (each hand)

6'-4"X4" Single Arm Wrist Curls

• 3 sets to failure

6'-4"X4" Double Arm Reverse Wrist Curls

• 3 sets to failure

Extensors

• Various strength rubber bands for reps - pyramidal reps based on band strength

NOTES: I feel like I can chop down a tree with my forearms after wrist curls. The pump is amazing, and it's a great finisher. The static hold on the big bar is silly, it makes my thumb feel like it's going to explode. I like it. Grippers felt weird today - I felt fairly strong on my RH CoC #3 max attempt, but rest felt weak. And having enough gas to get 10 TNS reps at the end tells me my gripper training needs to change.

Two guys came over to me in the park when I was finishing up. They were very interested in what I was doing, and actually gave some of my grippers a shot. They asked tons of questions about grip in general, grip as a sport, and where they could get more info. I directed to the usual suspects - Diesel Crew and The Gripboard. Do you think they caught the bug?