Barbell row @ 3011, 3 x 10 reps Strength
Barbell row @ 3011 tempo, 3 x 10-12 reps, rest 60 sec between sets.
Tempo starts with the eccentric movement (usually from the highest position going down).
Example: 3s going down, 0s at bottom, 1s going up, 1s hold at top.
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