#pendlayrow — Public Fediverse posts

Today's #Workout was a weightlifting class with focus on cleans

Warm up:
- 10 banded side steps e/s
- 10 banded front/back steps
- 10 banded glutes bridges
- 10 banded 3" down air squats

Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
- 6x 15 kg (empty BB)
- 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

Clean prep:
- 5x power cleans (25 kg)
- 5x power cleans with 1" hold in power + front squat (25 kg)
- 5x squat cleans (25 kg)

Squat cleans: 6x 2 (35kg) #SquatClean

I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout - Strength training lower body week 6 - day 2

Warm up:
- 5 min erg bike
- 2 rounds
- 8 iron crosses
- 8 scorpions
- 2 down dog to cobra
- 2 rounds
- 10 burpees (comment from program: "you're ok, you can do these")
- 5 windmills (6kg KB) e/s

Plyometrics
- 10x1 seated "box" jumps (stacked plates up to 18,5 cm)

Pull & press: 6 rounds
- 8 Pendlay rows (25 kg)
- 6 strict presses (22 kg)
- 2 min rest

Ankle: 2 rounds
- 10 tibialis anterior raises (4kg KB) e/s

Cool down
- Lacrosse ball: pecs, lats, traps

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SeatedBoxJump #StrictPress #PendlayRow