Gi Grip Strength Assessment March 28, 2017ExercisesSSD Use your Gi Top hung through a ring or over a racked barbell so that the sleeves are hanging. Set a timer clock to beep every 10 seconds. Hang from the top of the sleeves near the armpit. Every 10 seconds, do a row, and come back to hanging position. Hang on as long as you are able. Most of the Lab Rats finished in 10-11 Rounds, or 1:40-1:50min total time. If you are conducting the intervals, use your assessment time and the prescribed percentage to determine how long to hang for each round. 5 Rounds 30% Gi Grip Strength Assessment Rest 45 Seconds between Rounds If my assessment was 1:40, break it down in to seconds. 1:40 = 100 seconds. 100 seconds x .30 = 30 seconds One round will be a 30 second hang from the gi, with a row every 10 seconds. Rest for 45 seconds, and repeat.