Biren Patel Posted December 13, 2012 Share Posted December 13, 2012 Hello Everyone,I am curious as to what the general opinion here is concerning blended sets, as described in the book within the programming section. They are hardly discussed. I have come up with the following blended set for pulling that encompasses basically every basic FBE motion. The exercises are listed in the order you perform them in, with + meaning you perform the positive part of the movement, and - meaning you perform the negative part of the movement. If an exercise shows "+, -", that would mean you perform the positive then the negative then move to the next exercise. At no point in the set should there be a static hold or rest, but the position of the body in front lever movements can change as needed:Pullup +, -Yewkis +FL Row -, +Reverse Yewkis -Curl +, -Reverse Yewkis +Yewkis -Front pull to FLFL pull +, -Pull to inverted hangFront pull negative= dismountI was thinking 3 sets, rest 3-5 minutes in between.What d'ya think? It took me quite some time to come up with a way to blend all these exercises seemlessly. I quite like the idea, it is like a basic strength set but it focuses on only pulling with 7 exercises. I figured I would probably put this into my Mppu day (Friday) of my Killroy program. But, I do not have the physical capacity to do a blended set for Pushing for Mppr.I also figured that pullover and TOP's pull were not really necessary. Link to comment Share on other sites More sharing options...
Gavin Strelitz Posted December 19, 2012 Share Posted December 19, 2012 I generally use blended sets when I am ready to increase intensity by moving to the next harder progression of an exercise. For example, if the WOD calls for 3 sets of dips, 5 reps, then I might do 3 reps in one form (e.g Russian) and 2 in the next harder progression (Russian-L). Or I might do two sets in Russian and the last in Russian-L. Link to comment Share on other sites More sharing options...
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