#pendlay rows

5 Superset Rounds:

A1. Pendlay rows

5 x 60 kg

5 x 60

5 x 60

5 x 60

5 x 60

A2. 30 Hollow rocks

Pendlay rows felt heavy today. Focused on keeping the back tight and being explosive with the bar off the ground. The hollow rocks were really hard! Couldn’t do any of the rounds unbroken, usually were split into 3 sets.

WOD (20 min cap)

5 Rounds for Time

5 Deadball G2OS (50kg)

10 Box jumps (20″)

15 KB swings (16kg)

200m run

Completed: 18.40 mins

Really enjoyed this one - it was still sunny and warm out, so was nice to run out in the sun. Plus I couldn’t bare the thought of hopping on the rower or bike today lol.

Deadball G2OS - Alternated shoulders with every rep. Pleasantly surprised with how these went, it’s been a long time since I’ve done a workout with the 50kg ball, so was apprehensive when starting. Reps definitely got more efficient as the rounds went on and I was nervous about how my piriformis would feel - but didn’t have any pain with it at all.

Box jumps - My recycled reps are back yay! Felt good to be explosive with the jumps.

KB swings - These were good, managed to go unbroken with the 15 reps with every round.

Tuesday 151215 #pfn #teampfn

5 back squat

super set with vertical jumps

x5

5 bench press

super set with bent over 15 Pendlay row

x5

3 x 5

Deadlift

30 min cap

–

conditioning

21-15-9

deadlift

burpee

Squats

10 x 70 kg

8 x 80

6 x 87.5

4 x 92.5

Front squats

5 x 60 kg

5 x 70

5 x 70

5 x 70

L-sits on paralettes

6 x 10sec holds

Pendlay rows

10 x 40 kg

6 x 60

6 x 60

6 x 60

6 x 60

So I FINALLY went to see a physio about my niggly left shoulder yesterday afternoon and have been told that I possibly have shoulder bursitis. Sucks. So have been given a list of stretches to help loosen the tight muscles around the shoulders/pecs and was advised to work only the lower body and core for now.