Power Rowing

Played 18 last night and this morning, but rode a cart both rounds. Took a little nap before heading to the gym before 7.


  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation


OHS (33X3 tempo)

  • 3×45#
  • 3×65#
  • 3×85#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

I’ve been wanting to do these for the last couple months since my overhead squat has been in the shitter for the last 2 years. My shoulder stability hasn’t felt very good lately for a lot of movements. I started out with a jerk grip at 45#, and slowly moved my hands out each set until I was in my normal snatch grip for the final set.

Rowing Power Intervals

  • 1:00 @ 24 s/m
  • 1:40 Rest
  • 1:00 @ 26
  • 1:40 Rest
  • 1:00 @ 28
  • 1:40 Rest
  • 1:00 28+ (must be rowing full length)
  • 1:40 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

Same idea as last week, but 20 seconds less rest between intervals. Not sure what I was doing last week, but I was much faster in the first 4 of each time through and still able to hold on pretty well for that final one. Total of 3,166 meters this week compared to 3,088 last week. 26 s/m felt really good last week and still felt good today, but 28 s/m felt ever better.


I planned on some accessory work after, but I was spent.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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