Pendlay Row and Push Jerk

Strength Workout (SWOD) A1. 5 x 5 Pendlay Row A2. 4 x15 Hollow Rock pendlay-row  Basically, the Pendlay row is a bent over barbell row with a dead stop on the floor at the bottom of every rep. Hinge at the hip, keep a flat back and neutral neck, pull the bar straight off the floor to the spot right under your chest (xiphoid process) by flexing the lats and upper back, and return it to position on the floor after each rep. The great thing about this exercise is that you don’t fatigue the muscles of the lower back during the row and it makes it much more difficult to cheat by getting more vertical as you go along. Workout of the Day (WOD) 4 Rounds for Time 5 Push Jerks (135/95) 10 Deadlifts 30 Double Unders deadlift crossfit Dianajerk]]>

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