Since last Tuesday was push press, that must mean this Tuesday would be pull-ups. Why? All in the name of gettin’ swole.
Class kicked off with a 15min Block of strict pull-ups, with each set of pull-ups followed by two wall walks. The rep scheme for the pull-ups was laid out as follows:
- 0 pull-ups = 2 negatives, with no more than a total of 12 negatives total for the workout. Negatives should be between 3 to 5 seconds to lower; if you can’t control the negative, then scale to 1 at a time, and if that isn’t controlled enough, then work supine bar rows on the parallel bars.
- 1-3 pull-ups = minimum of 3 pull-ups, so complete as many as possible, making up the deficit with negatives (so, if you get 1 pull-up, perform 2 negatives, or if you get 2 pull-ups, perform just 1 negative).
- 3-9 pull-ups = aim a few (~two) reps short of failure each time – i.e., if you know you can get a solid 5 pull-ups, then ideally you would aim to complete 3 reps each time, as this would maximize the total number of pull-ups you could potentially achieve (as opposed to going to failure each time, which would cause your reps to drop sharply after the first one or two sets).
- 10+ pull-ups – AMRAP each set; simply go for broke each time you got on the bar.
Each set of pull-ups was followed by two wall-walks, which were done wherever you could find available wall space was. The standard, per the usual, was “hands as close to the wall as is manageable/comfortable,” with the goal for each person being to maintain good body position (tight mid-line maintained through-out the movement) wile working to an endpoint that suited their own ability.
With 20+ people in each class, everyone received a healthy dose of rest before jumping back up on the bar. At the close of 15 minutes, everyone was given a short break to hydrate before class was divvied up for the met-con.
Before the met-con began, class was split into 3 groups: those who thought they could comfortably complete 20+ push-ups in one go, those who felt they could complete roughly 15 push-ups at one go, and those who were at sub-10 push-ups at a time. These groups were then assigned different rep ranges for the push-ups during the met-con: 20+ = 70 push-ups; 15 = 55 push-ups; <10 =40 push-ups.
Everyone started off with an 800m Block Run. Once back in the door, drop to the floor and begin your push-ups. You could rest in the plank position, but every break in the push-ups (knees touch the floor) was accompanied by a 10 jump squat penalty. Once your assigned push-up block had been complete, it was back out the door for another 800m block run to wrap things up.
A few nice runs to mix things up on Big Swole Tuesday. See you all on Thursday.