WOD - 100211

Complete 3 sets each:

1 Embedded BL + 5 Tempo XR Bulgarian Pull-ups in L

1 Embedded Straight-arm Fly + 5 Tempo XR Strap Bulgarian HSPU

1 Embedded FL + 6 Tempo Circular HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier Chin/HSPU variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.

2) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

3) Please note that Straight-arm Flys can be very challenging. It may be necessary to hold the bottom position of the Straight-arm Fly from your knees. Whichever position you choose to perform the Straight-arm Flys from, make sure that your elbows are completely locked at all times.

4) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

5) Use a tempo of 313 for the basic strength sets. For the pullups, this equates to a 3 second ascent, followed by a 1 second pause at the top, then a 3 second descent.

6) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.

7) DO NOT skip the Bridge Wall Walks at the end of the Workout.

Giant set = 1 embedded + subsequent exercise

OR

Giant set = the 3 set

1 Embedded BL + 5 Tempo XR Bulgarian Pull-ups in L

1 Embedded Straight-arm Fly + 5 Tempo XR Strap Bulgarian HSPU

1 Embedded FL + 6 Tempo Circular HLL

thanks in advance

http://gymnasticbodies.com/forum/viewtopic.php?f=12&t=1372

http://gymnasticbodies.com/forum/viewtopic.php?f=12&t=1430#p8632

All this time I generally performed EmbeddedFSP with a small rest(10-20s) then FBE, then big rest (1-2m) and onto next couplet, repeat versus repeating the couplet 3x and moving onto the next eFSP+FBE.

even after read some post , i dont understand , dont find the answer clearly.

propbaly i'm blind but i guess i have undersood..

GIANT SET =

1 Embedded BL + 5 Tempo XR Bulgarian Pull-ups in L

rest 20 sec

1 Embedded Straight-arm Fly + 5 Tempo XR Strap Bulgarian HSPU

rest 20 sec

1 Embedded FL + 6 Tempo Circular HLL

rest 1-2 min and do again a giant set , rest again 1-2 min and do the last giant set

at total each set is perform 3 time and so we do 9 set ?

Sorry for inconvenience

GIANT SET =

1 Embedded BL + 5 Tempo XR Bulgarian Pull-ups in L

rest 20 sec

1 Embedded Straight-arm Fly + 5 Tempo XR Strap Bulgarian HSPU

rest 20 sec

1 Embedded FL + 6 Tempo Circular HLL

No.

1 Giant set=1 Embedded BL + 5 Tempo XR Bulgarian Pull-ups in L

So you will do

1 BL - rest 10-20 sec - 5 Bulg. Pull-ups in L - rest 3-5 minutes

1 BL - rest 10-20 sec - 5 Bulg. Pull-ups in L - rest 3-5 minutes

1 BL - rest 10-20 sec - 5 Bulg. Pull-ups in L - rest 3-5 minutes

1 Straight-arm Fly -rest 10-20 sec - 5 Tempo XR Strap Bulgarian HSPU - rest 3-5 minutes

1 Straight-arm Fly -rest 10-20 sec - 5 Tempo XR Strap Bulgarian HSPU - rest 3-5 minutes

1 Straight-arm Fly -rest 10-20 sec - 5 Tempo XR Strap Bulgarian HSPU - rest 3-5 minutes

1 FL - rest 10-20 sec - 6 Tempo Circular HLL - rest 3-5 minutes

1 FL - rest 10-20 sec - 6 Tempo Circular HLL - rest 3-5 minutes

1 FL - rest 10-20 sec - 6 Tempo Circular HLL - rest 3-5 minutes

And of course... DO NOT skip the Bridge Wall Walks at the end of the Workout.

Enjoy the Pain!

...you mean 1-2 minutes, not 3-5, right?

Right!

I got confused by your link to Coach Sommer's post

You should complete each of the 3 giants sets for a given couplet prior to moving on to the next couplet.

The length of the rest periods will be an indication of the level of effort which should be expended during a given set. 3-5 minute rest periods indicate that the level of effort should be maximal.

A big thanks heinrich to put some light on this

All is clear now !

Have a nice training !

Did this WOD last night and it is readily apparent that I should add more straight-arm flys to my workouts. I sensed muscles that had not been seriously utilized before and I'm really feeling it today. I did my best to keep my shoulders, elbows and wrists in the same plane but that was beyond my abilities and I ended up doing these on my knees and with a definate convex curve in my arms to help support my torso. Poor I know, but its' a start.

I had to fiddle with the ring setup to get it to work right for me and if I'm going to do these more often I need to find an alternative way to do them without having to set up the rings. Any suggestions?

I didn't have any reference for the circular HLL so I just performed these from a HLL and raising my legs together to about shoulder height on one side across the top and then back down the other side. Alternating right and left side. Was that about right?