We last visited the Pendlay Row a little over a month ago, and the following blog post included a short paragraph about set-up and execution (you can jump to it HERE if you want to review it). One key reminder about performing Pendlay Rows: it’s not about the weight you move, it’s about how explosively you move it. As such, you’re not looking to stop or back off the weight when you can’t get the bar to your chest, you should stop/back-off when the bar slows to a grinding pull.
Instead of mixing the Rows with an accessory lift, we used the intervening time between lifts to work some thoracic spine and shoulder mobility. Thus, everyone hit the gym floor in between sets to carry out alternating sets of the overhead thoracic spine opener with the aid of some ab-mats and bumper plates (photo above) and a supine version of KStarr’s “Bully Shoulder Drill,” with both hands behind the back, as high up towards the scapula as possible, and hips pressed down into the floor.
The DB snatch is essentially the same movement as a full-blown Olympic Snatch, except it’s done with the weight in just one hand instead of two. In fact, read through the Points of Review for the Snatch list posted last week, and simply replace the word “bar” with “dumbbell,” and you’ll have an excellent set of reminders on how to properly perform a DB Snatch.
The workout called for everyone to perform 6 DB Snatches with their right arm, leaving the weight overhead on the 6th rep, and then lunge 20 feet(with the weight held overhead), before turning around and doing the same thing, but with the DB held in the left hand. RX’d weight for guys was ~30% of body weight, and ~20% of body weight for girls. Points of Performance, as always, keyed in on full range of motion for both exercises; i.e., standing all the way up with the weight overhead on the snatches, and knee to the floor on the lunges (with the weight locked out overhead). In order to complete the lunges, feet had to come in contact with the line, and you must stand all the way up (no dumping the DB while still in the bottom of the lunge).
I was super excited to see a lot of people doing an extra full lunge to cross the line when their toes were inches away on the previous attempt, and at least two people (John and Katie) no rep themselves on lunges because they bailed out before they came all the way to standing or the lost balance and had to stutter step. Truly awesome on all accounts!
Class closed out with some much needed shoulder stretching and mobility work.
REMEMBER, we will be having a special Thanksgiving class on Thursday starting at 10AM at the gym (all other classes are cancelled – there will be Friday evening classes at 6 and 7PM, but no morning classes). If you’re in town, come throwdown with us and really earn that holiday feast you know you’re going to put away! Otherwise, enjoy the holiday.