Working sets – Fri 9.16.16

 In W.O.D.

Strength:  Power Snatch 6×2

*Use 85% of your Power Snatch.  Use this weight for all sets, after a proper warm up

ConditioningComplete 5 Rounds for total Reps:
– Max Reps in 30 sec.- Pendlay Rows (Performance: 165/115#, Fitness: 135/85#, Health: 85/55#)
Rest 30 Seconds
– Max Reps in 30 sec.- Lateral Box Jumps (Performance/Fitness: 24/20″, Health: traditional Box Jumps)
Rest 30 Seconds
–  Max Reps in 30 sec.- Pistols (Performance: Weighted, Fitness: Rx’d, Health: scale as needed)
Rest 1 minute

*The Pendlay Row is similar to Barbell Row, or Bent Row.  The difference between Pendlay Row and the Barbell Row is that the bar starts on the floor on each rep. You don’t keep the bar in the air between reps. Your torso doesn’t rise 45° either. It stays close to horizontal with the floor. This makes the Pendlay Row a more explosive exercise. And it works your upper-back, lats and lower back muscles harder than bodybuilding-style Barbell Rows.  It also allows for resting positions, so it’s better for use in a WOD.

The performance points are: Lower back and head stay neutral, straight line from hips to head. Chest stays up while the elbows go back and behind the torso at the top.

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