Two days ago I performed this workout, and boy did it feel great! Those high pulls really attacked my traps and upper back in ways not even the deadlift has–loving them. As such, I ramped to 2 reps, I tried to keep it just to 6 sets. Didn’t get much weight up but my body definitely had to adapt to the new stimulus, it seemed.
You broke down the movements similarly to how I did in my mind, what with the strength focus versus hypertrophy (and of course performance). I performed 4 sets of BB row (or it might have been 5, I can’t recall at the moment). I kept the reps at a strict 5-8, forcing myself to break the habit of body english. As such, I didn’t get to my 185, haha, but it felt better. The kayak row and cable row I performed separately (4 sets kayak 2 sets cable rows; the latter I kept at a higher rep range than any of the other movements). Overall, it went pretty well, and I ended with 3 total minutes of weighted carries (farmer’s walks and overhead carries).
Help me understand the notion of activation, however. During this time of learning the movement, do I push myself with ramping the weight up or should I keep the intensity on the “lower” side?[/quote]
That sounds awesome, man!
As far as activation goes: the reps should “pop”. Meaning that they should not only be powerful but also fast. They should make you feel like the baddest guy in the gym afterwards.
Yeah I definitely keep rows at a moderate. This allows me to focus on getting the best contraction on my mid traps (really retracting the scapula).