In reply to andybenham:
Can’t see any reason why you shouldn’t keep your hand in as it were especially as mentioned above there is some evidence that your other arm will atrophy less by doing so.
A very convenient way to fingerboard with one arm (after warming up) is to pull on a hold with feet still on the ground for several seconds.
If you want a routine then a possible one is to warm up by gradually doing pulls harder and harder on a first joint edge with decent rests between then do max pulls for (say) 6 seconds per pull. I’d suggest you do (say) 6 each of the max pulls in each of the three main grip positions - half crimp, full crimp and drag.
If you wanted to monitor the force you are generating then stand on bathroom scales.
Post edited at 09:10