Tuesday, 14 November 2017

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



Clean Pulls


Start at 45% 1RM Clean. Increase by 10% each set


For quality of work



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


  1. 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

  2. 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.

  3. White Ape says

    kept all “hard pulls” between 1:32-1:45/500m pace.
    Very tiring, especially the glutes!

    Worked up to 360# for 3
    from 95% on, they felt really heavy!! Good work though.

  4. darrenandtara says

    Row. Check.
    Swod. Check.

    D. See above. Butt hurts.

  5. Row: 3162 meters

    SWOD: 75-125 lbs (30-50%)
    First time picking up a barbell in a while so took it easy.

  6. Yup

Speak Your Mind