Monday, May 5
Sunday, May 4
May 3, 2014Tuesday, May 6
May 5, 2014
Warm-Up
2 Rounds of
5 Inchworm-in-Place
10 Supine Scorpion
5 Hanging Scap Retractions
10 V-Ups
Strength (20 minute time cap)
7 x 5 Pendlay Rows
– last 4 sets should be challenging working weight, without sacrificing posture or speed
then,
4 Rounds of
1 minute max strict chins (do not have to be unbroken)
1 minute Plank hold
Finisher
2 Rounds, NFT, of
10 Powell Raises/side
15 Band Pull-Aparts
0 Comments
This was a good idea – Pendlay rows were the perfect exercise to gently stretch out some of that soreness from Saturday in the hamstrings. Some. Inchworms to start the evening were pretty rough, though.
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Worked up to 145# and that might have been just slightly too heavy. The first 3 reps of my working sets felt good and quick but the last two slowed down. It was close and I was able to avoid the wandering eyes of Chris so I’m going to count it either way which makes for a fun comparison to the last time I did these – sets of 3 at 125#.
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And I can’t figure out if people just haven’t done them or forget how much the band pull-aparts suck but it always seems to catch most of the class by surprise. Then again, maybe it’s a known issue but still worth expressing shock each time.
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I’m just going to pretend the other strength part didn’t happen. Strict chin-ups? No, I’m pretty sure we skipped that. I would remember that because I would have done so very many in a minute, definitely not 1 every 10 seconds.