A. Mobility & Warm-up
Bench Press (Week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x MAX REPS
*Complete 10 Pendlay Rows after each set as well as your warm up sets.
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I’ve re-discovered my love for the Pendlay row! Unlike the traditional bentover barbell row, in which the torso is roughly at a 30-45 degree angle to the floor, the Pendlay row involves the torso being parallel to the floor, and the plates of the barbell touch the floor between each rep. • Both are fantastic variations to work the back, but I especially love the Pendlay row as it lends itself better to utilizing strict form (and by the same token, reduces the sloppy reps). Note that you typically have to use slightly lower loads for the Pendlay row. Bumper plates work well, or you can elevate the plates onto blocks if your hip flexion mobility is limited. • Which should YOU do? As with many exercise comparisons, one variation is not inherently better than the other. Incorporate both into your training program throughout the year. Work that back! 🙌 #pendlayrow #liftwithsohee #eatliftthrive
100 Thrusters for time (45/35…blank bar)
Start each minute with 10 one-armed alternating V-ups. (Start WOD with 10 V-ups).