20250701 - “Loaded Flight”

Training Session Focus: The pendlay row and horizontal throwing power development.

Warm Up:
2 Rounds
10 Banded Rows
5 Tempo Ring Rows (31X1)
10 Push Ups
5 Med Ball Chest Throws
:30s Dead Hang

Work:
1: Barbell Pendlay Row - 4x5@ heavy
2: Weighted Chin Ups/ Pull Ups - 4x3-6
3: DB Renegade Rows - 3x8/8
Superset x 4
Standing Med Ball Toss - 5
DB/KB Suitcase Carry - 100m

METCON - 3RFT: “Silverback”
12 Hang Power Cleans (115/75)
15 Slam Balls (30/20)
9 Pull Ups
100m Run

Cool Down:
Lat Stretch on Wall - :45s per side
Wrist & Biceps Stretch - :30s per side
Foam Roll Upper Back - 1:00