Day 50: Deload Rows 66

Same weight. 6 total sets @ 6 reps (alternating arms each set)

Rows are not exciting. They are not fun and they still require a lot of thought to ensure good, safe form, and attention to pulling with your lats, not arms or shoulders, each can be challenging until you learn “mind in the muscle” engagement. It’s a very important movement, so find your love for ‘em.

Time Domain

  • EMOM - Every 1:00, perform 6 rows. Rest the remainder of the 1:00. Switch arms, and repeat. 6 total sets, 3 sets for each arm.

    • Start the clock

    • At 00:00, execute 6 rows on the left, performed exactly as instructed.

    • Rest the remainder of the minute & prepare to begin again on the right side.

    • At 01:00, perform the same on the opposite side

    • Rest the remainder of the 1:00 & prepare to begin again on the other side, again

    • Work start times are: 00:00, 01:00, 02:00, 03:00, 04:00 & 05:00

  • Example:

    • If 6 rows takes you :20, you’ll get :40 of rest

Workout Level Suggestions

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

  • Level 1: 6 rows with your current work weight

  • Level 2: 6 rows with your current work weight

  • Level 3: 6 rows with your current work weight

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?

Christian Griffith4 Comments