Pendlay Row 5 x 5 – Build to a heavy set of 5


15 Min AMRAP
3 Power Cleans 70/50kg
5 Pull Ups
10 HR Push Ups

15 Min AMRAP
3 Power Clean 50/35kg
5 Body Rows
10 Push Ups/5 Negatives


Three Major Muscles To Always Keep Loose

It is about efficient timing of muscle firing. You don’t truly want to ever have a muscle loose, but relaxation is critical. To fully engage your muscles, you need to provide periods where these muscles fully relax. Giving these muscle groups a long overdue break will help to increase their strength, flexibility, and power.