Happy 4th of July! Hope everyone is having a great Independence Day, soaking up the sun, celebrating with friends, and taking a moment to relish in our Freedoms. Speaking of freedoms, in honor of the holiday (and the resulting late blog post), everyone gets a blourpee-pass for the rest of the week.
The first two sets of Pendlay rows were sort-of working warm-up sets (or warm-up working sets?) – a chance to concentrate on maintaining back posture and explosive bar movement – before the combo sets kicked in.
The combo sets consisted of one set of 5 Pendlay rows, followed immediately by a set of 20 DB bench press. Weight for the DB bench was up to the individual, and rest between sets was as needed.
Suggested weights for the DB Thrusters were between 30-45% of BW (30% at the lighter end, 45% at the stronger end, but no less or more). Bear crawls were run in 50′ increments (1 width of the BBall court).
So, complete 21 DB thrusters, followed by 4 widths of the court (or over & back twice). Then 15 thrusters, followed by 3 widths of the court (over, back, & over, then jog back). Finally, 9 thrusters, and then 2 widths of the court (over & back & DONE!).
The gym definitely had a swampy-feel on Tuesday, which is as good a reminder as any to stay on top of your hydration. Enjoy the holiday, and we’ll see you all on Thursday.