For those of you who are coming to the workout tomorrow (Turkey Day), you might not want to do all these reps today. Tomorrow is going to hurt. Some of you will be fine doing both. Some won't :).
"Wait dude, where are the pulls today?" Glad you know the programming well enough to know this is a thing. However, we pulled our assess off yesterday. Pullers need a break today.
2 minutes of Plate Switches is a serious undertaking. Staying moving for the entire time is going to take more than just a little effort. But, you CAN do it.
Here is a trick: Try landing each switch with your weight equally distributed onto both feet. This will also keep you from getting as sore.
The mistake we see the most with this movement is folks lean back, keeping all the weight on the back foot (floor foot) and just tap the front foot (plate foot) on the top. The problem with doing this is it puts a lot more strain on the back (floor) foot. By tapping the top foot (plate) only, you've made the bottom foot carry all the load from your body weight and the effect of gravity dec/accelerated.
If you were to lean a little more forward and focus on landing both feet (top & bottom) at the same time, while equally distributing your body weight and dec/accelleration mass with each movement. You'd get less tired from each movement. You'd also recover faster for the next set. And since we are doing 5 of these (10 full minutes of plate switches) you'll WANT that recovery.
It's pull day. This day is dedicated to all muscle group and body parts involved in pulling.
So this is a blend of 2 unnamed workouts from 2011. I was searching through the archives last night and found some cool workouts we haven't done in a long time.
I know it says AHAP on the pull-downs. It'd be cool to just give you a weight here, but you are going to struggle getting the same weight on the 5th round that you got on the 1st. I want to leave room for some minor adjustments.
Same goes for the uni bent row.
If I were you, I'd probably use a heavy KB for the bent rows. Those grippers are going to fry your hands. DBs are going to be harder to handle since they naturally want to "walk" out of your hands.
Remember, to get the most out of those curl cleans (when you are ready), you'll need to find a weight that is too heavy to curl with strict form on the up. Then fight it on the down. It shouldn't be so heavy that it gets away from you on the down.
Rock that row! Need to make it a sprint to get your HR up.
I've been going light at your HR so far this week. Count on that changing W-F. The Turkey Day workout will make your breathe heavy for over an hour! Need some programming to off-set.
Don't jump around today's workout. It's written with special attention paid to HR.
Some of you experience arm swelling/pain after more than 50 Aussies. If you know this is you, scale baby. If you don't know, assume it is you.
Feet together and legs straight during those v-ups.
I almost never count all my reps during this one. Seems like I just lose my mind during this type of workout and can't count. Still, it's important to me to have some sort of measurement system to know if I am making progress. Instead of counting every rep, I usually just make a goal (workout notes #1) and mark deviations from my goals. What are your methods for keeping track during this type of workout (and Tabata's etc.)?