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hang board repeaters
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rat-baby


May 10, 2011, 6:05 AM
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Registered: Jul 17, 2002
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hang board repeaters
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When you do repeaters on a hangboard is the proper technique to to find a weight that causes failure between 3-7 seconds of the first rep of a set or the last rep of a set?

Should they be done so every rep of a set is the same lenght of time with the first rep feeling easy and the last rep feeling desperately hard? or should you make it so you can just make 7 seconds on the first rep, but by the last your falling off after only 3 seconds?

thanks, the rat.


boadman


May 10, 2011, 10:32 AM
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Re: [rat-baby] hang board repeaters [In reply to]
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I try to add weight so that I'm near failure by the end of each set. It takes a while to dial it in on the bigger holds. Add a couple of pounds after a week or two if it starts feeling easy. I usually do 6 reps on each hold, 7 seconds on the hold, 3 seconds between each rep. 2 minute rests between sets (holds). So, if I've got the weight right, I can't quite complete the last rep of each set. I also like to warm up with the metolius "10 minute work-outs", I usually do them with weight too, and complete the exercises in about 5 minutes, and then rest for 5 minutes before doing the repeaters. I also like doing leg lifts while I do the warm up exercises.

I like hangboarding, it's so efficient.


ceebo


May 11, 2011, 3:49 AM
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Re: [boadman] hang board repeaters [In reply to]
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I started off with 5lb to be on the safe side. After completing all my reps and sets at my maximum number i put it up to 10lb on next session. I have a session today and i'm hoping to nail all the sets this time (3rd session with 10 lb) so i can put it up to 15 for the next.

First time with 10 lb i was burning out at the 5th set. Now im getting closer to late 6 early 7th. As im still progressing i don't see a need to increase weight yet.

If i do get to a weight (say my next 15lb) where i am burning out around the 3rd set, i guess i would back track to 10 for a few more sessions.


(This post was edited by ceebo on May 11, 2011, 3:54 AM)


cacalderon


May 11, 2011, 7:05 PM
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Re: [rat-baby] hang board repeaters [In reply to]
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1. failure on last rep
2. not sure.. thinking until failure regardless of time


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