Question on Circuit in Block 4A, Week 2, Day 2

[Joe Coletta]

#24127

It’s been a minute since I’ve posted in this forum so let this be a catalyst for others to start posting again as well!

I have a question on the Pull-up/Push-up circuit in Block 4A, Week 2, Day 2 (though I probably already know the answer). The way it’s written implies that every exercise is part of one giant circuit. In other words I would do as follows:

Pullup/Pushup Circuit x4 sets
Banded pull-ups x6 reps -> Conventional pull-ups w/ 1/1000 hold at top x8 reps -> Modified pushup x6-8 reps -> Floor pushups w/ 1/1000 hold @ middle & bottom x12-15 reps

The reason I ask is that usually super sets have a ‘+’ in between each exercise to imply that you immediately transition to the next exercise with no rest – but that’s not the case with this circuit. Just making sure I’m not cheating myself by doing a single variation of the pullups or pushup without doing the other variation.

Thanks for clarifying.

[Murph]

#24131

Wow, I explained that poorly!
Let’s see if I can do it better here.
Note: The older pdf’s are not as clear as the new ones!

Starting with 2:
Pullups x 6 + Pushups x 6-8 reps superset.
If you can do pullups and you can get 8-10 or more, do a one one thousand hold at the top. If this is easy, add weight as well until 8 reps are hard. If you can’t do 6 pullups, use a band for assistance.
Pushups, if you can do can’t do a proper pushup for 10 reps or so, do them modified.
IF YOU CAN: do 12-15 reps with a one one thousand hold at bottom/middle and top.

3. is a kettlebell circuit working for 30 seconds and resting for 30.
Do Row on left for 30, rest, do row on right for 30, rest, do 1 arm swing for 30, rest, 1 arm swing other side for 30. Rest a minute or tow, repeat x 3 round.

Hope this clears it up.

[Joe Coletta]

#24132

It does. Thanks Murph. Where can I find the ‘new’ PDFs? I usually take a screenshot of the week ahead from the PDF attached to the intro to each block.

[Murph]

#24135

What I meant is the newer programs that we are uploading have pdf’s with better formatting and instructions.

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