Bicep curls in a CFDC class? It’s OK, we didn’t have squat racks to do them in, so they don’t really count.
The strength session kicked off with a few warm-up sets, including a set of 5 bar-only strict press followed by a set of light weight push-press, and then a single set of light weight Pendlay rows. It’s been a while since we’ve worked Pendlay rows. The Pendlay row is not a body-builder movement – no torso heaving. The goal with the Pendlay rows is to keep the back flat and parallel to the ground, moving the bar by forcefully contracting your upper back before allowing the arms to take over and row the bar to your chest.
As class was split into groups of 2 or 3, the program allowed for each lifter to perform their prescribed set of push press, rest while their partners went, and then perform their Pendlay rows. Groups could add weight as desired, and continued rotating through the bar until everyone had completed 5 rounds. After that, the bars were broken down, but not to make way for a met-con. No, we figured everyone got enough of a met-con during Sunday’s 30min AMRAP attack.
With an unloaded bar, attempt as many reps as possible of strict press while seated on the floor.
HINT: you’re really gonna need your core for this!
With an unloaded bar, attempt as many reps as possible of bicep curls.
HINT: you’re really gonna need a mirror for this!
Just a little bit of fun to close out Tuesday’s class, which probably means that Thursday is going to have something wicked in store. See you all then to find out what it is.