Back Squats & Pendlay Rows

Tuesday 05.08.14

Hanza crushing Karen last week

Hanza crushing Karen last week


  • Back Squat 5×5
  • Pendlay Row 3×5


  • 6 min AMRAP
  • 3 Bar Muscleups
  • 5 Box Jumps 30/24
  • 8 KB Snatches ea/arm 32/24

Post loads, rounds and training notes to comments

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  • Sharon Simonsen says:

    A. 65kgs but only had time for 4 sets.
    B. Nice to try something new, worked up to 35kgs
    C. got to 3 jumps in the third round, scaled to ring rows, 16 inch box and 12kg snatches.

  • Tim Manning says:

    A: 5 x 5 @ 100kg
    B: 3 x 5 @ 40, 50, 60kg
    C: 1 snatch in the 3rd round

  • Ivan L says:

    A. 4 x 90, 1x100kg. Probably should have gone that bit heavier.
    B. 1×40, 2x60kg.
    C. C2B. 3 rounds + 1C2B. Did the 32kg for the snatches. Can’t say they were poetry in motion, but I got them up to lockout. Bringing them back down was often the hardest part.

  • A. 5×90,5×100,5×110,5×120
    B. 5×60,5×65,5×70,5×72.5
    C. 3 Box Jumps in round 3

  • Jason says:

    A. 3 sets of 5 x 90kg and 2 sets of 5 x 92.5kg
    B. 5 × 60, 5 × 65, 5 × 70 (my back was starting to round a little at the end of the 70kg set)
    C. C2B and 24kg KBs. Finished the C2B in round 3. Slow and steady today.

  • Amelia says:

    A. 55kg and 4x60kg (ran out of time for proper 5 set)
    B. 25kg, 30kg, 35kg – first time doing the movement
    C. 4 rounds: sub pull-ups and snatch w 10kg kb

  • Karl Buchhorn says:

    1×5 @130
    3×5 @140
    1×2 @150 (ran out of time)

    [email protected] for accessory work

    Finished 6 rounds with dumbell snatches @30kg

    Bar MUs have come a long way, not kicking over with one arm. Although got some crazy cracks all down my back on the first few, little scary.

  • Nathan says:

    Did an Open Gym session tonight due to a bit of a wrist injury.

    Did the regular programming but slightly modified.

    A: 5 x 5 Back Squat @ 100kg
    B: Pendlay Rows 3 x 5 @ 60kg
    C: 21-15-9 of Pull-ups – KB swings (24kg) – Box Jumps
    Finished 7:06
    D: 2km Row – 8:06

  • john parr says:

    A: did 120kg across all set. will see how my legs feel in a few days

    B:these are different. but did 70kg across all sets,but there was a bit of from break down on that last set

    C: went RX, did 3 rounds 5 box jumps

  • Gabriel says:

    A: First 3 sets @ 95 which felt pretty easy so went up to 100 for the last 2, only got 3 reps on last set, although the weight didn’t feel too bad, just think I was a bit too relaxed.
    B: 40, 50, 50
    C: 2 full rounds with 24kg kettlebell, happy to get my first legit bar MUs, thanks to Coach Nick for all the tips, made a huge difference

  • TessaW says:

    Still watching my knee – being careful.
    A: 4 x 5 @ 65kg and 1 x 5 at 70kg – about 30 kg of my normal 5×5
    B: Worked up to 3×5 @ 45kg.
    C: Did banded pull ups, and step-ups instead of box jumps. Not sure how many rounds! 4 maybe?

  • Becca says:

    A. just kept this light at 45kg across all sets
    B. 35kg
    C. 2 rounds + 6 C2B using a 20kg KB for snatches (happy, as i’ve never done a 20kg KB Snatch before 🙂

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