As Mother Nature decided to bump up the temperature, we decided to bumper things up ourselves in Tuesday’s class.
The breakdown/programming for the pull-up block:
– if you have 10+ pull-ups, then limit yourself to 7-8 per round – by going sub-max, you were shooting to repeat the same numbers each round (as opposed to going max, and then dropping off substantially each subsequent round);
– if you have 5-10 pull-ups, then limit yourself to 5 per round – same reasons as above;
– if you have 1-5 pull-ups, then max out each round with a minimum of 5 reps, making up the difference with negatives (so, if you only get 3 pull-ups, then do 2 negatives) – a maximum of 12 total negatives was put in place, so if you hit 12 negatives in the first four rounds, then stop doing negatives and proceed to the next level of scaling to rows;
– if you have 0 pull-ups, then complete AMRAP rows, alternating between ring rows and bar rows on the parallettes.
For those with an appreciable amount of HSPU (i.e., you could accumulate at least 15 without taking an absurdly long time), then proceed with HSPU, scaling to 1 ab-mat (guys) or 2 ab-mats (ladies) at the most. If you don’t have HSPU, then complete the workout with 9 push-ups instead (this also applied if your HSPU broke-down to the point of completing 1 HSPU every 60 seconds).
Goblet squats were done holding a bumper, and the size of the plate really forces you to stay on your heels with the chest up – otherwise, the elbows and/or bumper are going to start crashing into your thighs, or you’ll fail to achieve depth, both of which are big no-no’s. Once the squats were completed, everyone hit the floor for 15 Russian twists per side (30 total) with the same bumper.
As mentioned at the beginning of the post, things are getting extremely warm once again, so please be sure to hydrate well both before and after class. Also, if you hadn’t noticed, programming for Tues/Thur night is going underground again (and by that, we mean unannounced), so no peeking will do you no good. On that note, see you all on Thursday.