Load determination:
Perform at bodyweight or with a load in your opposite hand as prescribed by your plan.
If you can’t finish the first set, use a resistance band around the bar for your opposite hand. Try to use the weakest resistance band so that you can still complete the workout.
Instructions:
Use a box, stool or pad so that you can start in the locked off position. Do not pull up or lower down into the lockoff.
Each “set” is a cluster of repetitions of 5 seconds on, 5 seconds off. So a 4-rep cluster would be 5 on, 5 off, 5 on, 5 off, 5 on, 5 off, 5 on.
Perform sets alternating arms, resting about a minute between sets. This should give you about 2-3 minutes between loading the same arm.
Combination:
Perform after all climbing and after adequate rest (15-20 minutes.) Pairs well with aerobic climbing and finger work.