Sweet Chance Hand Strength Work

From The CrossFit Journal. Issue 66, "You Can't Lift What You Can't Hold on To."  by Tony Young.  February 2008.  http://journal.crossfit.com/2008/02/you-cant-lift-what-you-cant-ho.tpl

Here’s a seven-day routine... It’s a mix of dynamic and static moves spread out to allow adequate recovery from each one. The set/rep scheme is just to get you started. Add reps until you’re doing twice the starting number, then add weight and start again. Do the holds until the last hold is twice the starting time, and then add weight and begin again. Yes, this is conservative, but you don’t want to hurt yourself. There are other training schemes; once you’re comfortable, conditioned to this work, and confident, you can easily adapt your training to your needs and desires.

Every day
Sand bucket warm-up/cool-down (see the “Warmup and beginner routine” section of the article)

Monday
Crushing: Gripper, 3 x 5, done with a gripper you can close pretty well
Support: Vertical bar holds, 20 seconds x 5

Tuesday
Lever: Thick bar side/front levers, 3 x 8
Pinch: Two-hand thick board holds, 20 seconds x 5

Wednesday
Twist: Thick bar twists on pin, forward and back x 5
Crushing: Assisted gripper, 3 x 5, with the next harder gripper up from the one can close unassisted; use your other hand to help you close it.

Thursday
Lever: Thin bar front/side levers, 3 x 8
Support: Thick bar deadlifts, 3 x 5

Friday
Pinch: One-hand thin board holds, 20-seconds x 5
Twist: Thick/short twists, forward and back x 5

Saturday
Support: Hub holds, 20-seconds x 5
Crushing: Gripper, 3 x 5

Sunday
Carries: Large-object bear-hug-style carries (rock, bag, fire hydrant, garbage can, etc.), 50 meters x 3