Row Skill:
Stroke pyramid: 1,2,3…15…2,1 / 3 light
Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.
For total distance covered
Strength:
Clean Pulls
3-3-3-3-3-3-3-3
Start at 45% 1RM Clean. Increase by 10% each set
For quality of work
Flexibility/Mobility:
Revolved Seated Staff – 1:00/side
Reclined Spinal Twist – 1:00/side
Lying Hip Capsule – 1:00/side
Plow – 2:00
Post row distance and experiences to comments
Who is going to count all of this and keep my strokes in a “pyramid” direction? I would hate to end up rowing in a circle
Row Skill: 2,848 meters
SWOD: ended on 3@133# or my 113% of my clean. Could feel my back start to get sore so I decided to stop.
Row:
3288m
kept all “hard pulls” between 1:32-1:45/500m pace.
Very tiring, especially the glutes!
SWOD:
Worked up to 360# for 3
from 95% on, they felt really heavy!! Good work though.
T.
Row. Check.
Swod. Check.
D. See above. Butt hurts.
My butt was lit too. That actually made me happy because that made me feel my form was better! Because I usually feel it in my back!
Row: 3162 meters
SWOD: 75-125 lbs (30-50%)
First time picking up a barbell in a while so took it easy.
Yup
Yup