Exercise of the Day: Double Ropes

by Atomic Athletic on Monday, September 12, 2011 at 5:00pm

Before you destroy your grip, go for the ropes.  Pass on the Chinning Bar work and head straight for the rope stuff.  It is a totally different feel, but you need fairly fresh hands to make it worth it.

1.Double Rope Climb: This is the real deal baby!  With one rope in each hand, go all the way up and then all the way back down.  Do it as many times as you can.

2.So your hands are shot, but you have plenty left in your back, at shoulder height tie a loop in each rope.  Grab that loop and lean back.  This will be like a bent over row, but you will be looking at the ceiling.

3.Now your back is also shot, so re-tie those loops higher up.  Hang from the ropes and do L-sits for time.  Do three reps with your buddy timing you.  Odds are that even with a single minute of rest, rep number 2 will be the longest.

4.If you have anything left, do push-ups or dips.

I know, you want something with a barbell.  Before you start this little routine, do your over head work: barbell presses, power jerks, full split jerks.  Make sure to do them out of the rack. 

Work like this is a good 4th or 5th day “extra” workout.  Enjoy.

Live strong,

Roger LaPointe