Day 44: Rows for Reps

Same weight as Day 38. Only more reps.

Time Domain

• EMOM - Every 1:30, perform 12 rows. Rest the remainder of the 1:30. Switch arms, and repeat. 4 total sets, 2 sets for each arm.

  • Start the clock

  • At 00:00, execute 10 rows performed exactly as instructed.
    (should take less than :30)

  • Rest the remainder of the 1:30 & prepare to begin again on the other side.

  • At 01:30, perform the same on the opposite side

  • Rest the remainder of the 1:30 & prepare to begin again on the other side, again

  • Work start times are: 00:00, 01:30, 03:00, 04:30

• Example:

  • If 12 rows takes you :30, you’ll get 1:00 of rest

  • If the 12 reps takes longer than :30, reduce the reps or weight on the next set.

Workout Level Suggestions

• Level 0: There should no longer be Level 0.

• Level 1: 5lbs or less. 3 rows per set. Total rows, 30.

• Level 2: 5-20lbs. 4-5 rows per set. Total rows, 40-50.

• Level 3: 20+ lbs. 6 rows per set. Total rows 60.

Coaches Plan

I intend to be slow and smooth with 24 kg (53lb) kettlebell

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells, slam balls, bag of salt, … Just note it.

• One-arm Row - (Preferred) Apologize in advance for how annoying this dude is, but once he drops the hype influencer act, he actually breaks it down simpler than almost anyone I have seen. This is the braced version, where you are using a bench or chair to stabilize your foundation.

• One-arm Row - No stabilization. I don’t love this execution because of the arm on the leg, and his overall frame appears weak to me, but it’s not wrong, and he executes the row pretty damn well. I personally will not use the arm on the knee as I am strong enough to keep my trunk still at 16kg.

Score: Share to website comments and/or Facebook

• Note the weight used.

• Share how it felt.

  • Are you noticing any strength gains yet?

  • Compared to last time, how did it feel?

  • What was challenging?

  • Did anything hurt?