Jan 3, 2023
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Tuesday 08/10/19
5 Superset Rounds:
A1. Pendlay rows
5 x 60 kg
5 x 60
5 x 60
5 x 60
5 x 60
A2. 30 Hollow rocks
Pendlay rows felt heavy today. Focused on keeping the back tight and being explosive with the bar off the ground. The hollow rocks were really hard! Couldn’t do any of the rounds unbroken, usually were split into 3 sets.
WOD (20 min cap)
5 Rounds for Time
5 Deadball G2OS (50kg)
10 Box jumps (20″)
15 KB swings (16kg)
200m run
Completed: 18.40 mins
Really enjoyed this one - it was still sunny and warm out, so was nice to run out in the sun. Plus I couldn’t bare the thought of hopping on the rower or bike today lol.
Deadball G2OS - Alternated shoulders with every rep. Pleasantly surprised with how these went, it’s been a long time since I’ve done a workout with the 50kg ball, so was apprehensive when starting. Reps definitely got more efficient as the rounds went on and I was nervous about how my piriformis would feel - but didn’t have any pain with it at all.
Box jumps - My recycled reps are back yay! Felt good to be explosive with the jumps.
KB swings - These were good, managed to go unbroken with the 15 reps with every round.
200m run - So good. Nice to run and use this portion as recovery before getting back into the deadball.
Tuesday 151215 #pfn #teampfn
Tuesday 151215 #pfn #teampfn
5 back squat
super set with vertical jumps
x5
5 bench press
super set with bent over 15 Pendlay row
x5
3 x 5
Deadlift
30 min cap
–
conditioning
21-15-9
deadlift
burpee
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Sunday 17th May 2015 - Back
Pendlay Rows: 75kg x 5 x 5 Seated Cable Rows: 66kg x 10 x 7 Hammer Curls: 16kg x 3 x 11 Sloppy cable rows. Should have used a lighter weight, but I stuck with it. Otherwise fine.
So surge-to-new-levels recommended I switch from regular bent over rows to Pendlay rows and this is now my favorite exercise ever, I've been missing out for so long not even knowing this exercise existed.
MONDAY 10/06/13
Squats
10 x 70 kg
8 x 80
6 x 87.5
4 x 92.5
Front squats
5 x 60 kg
5 x 70
5 x 70
5 x 70
L-sits on paralettes
6 x 10sec holds
Pendlay rows
10 x 40 kg
6 x 60
6 x 60
6 x 60
6 x 60
So I FINALLY went to see a physio about my niggly left shoulder yesterday afternoon and have been told that I possibly have shoulder bursitis. Sucks. So have been given a list of stretches to help loosen the tight muscles around the shoulders/pecs and was advised to work only the lower body and core for now.
So that means lots of work in the upcoming weeks with stretching, the foam roller and tennis ball... Joy.