Muscle & Fitness Australia — November 2017

NOVEMBER 2017 / MUSCLE & FITNESS 65

PA RT 2 WHAT’S IN A NAME?

INVENTOR:
MATT KROCZALESKI
EXERCISE:
KROC ROW
A competitive bodybuilder and a
powerlifter, Matt Kroczaleski (now
Janae Marie Kroc) is the human
manifestation of intensity. Her

namesake exercise was born as a

way to supplement Kroc’s specific

brand of lifting: heavy and often.

It’s similar to the dumbbell row, except

you’re encouraged to cheat the weight

up to achieve a high rep count (15 to 40)

with heavy weight. Kroc’s best is 300

pounds (136kg) for 13 reps. Strapless.

PUT IT ALL TOGETHER

Use this upper/lower split that

incorporates the moves in this feature

as well as traditional exercises.

EXERCISE SETS REPS

BENCH PRESS 35

CHIN-UP 2 AMRAP

BRADFORD PRESS 2 10–15

KROC ROW 2 15–40

TATE PRESS 215

SCOTT CURL 215

UPPER

HOW TO DO IT: pick up a dumbbell

that’s 10 to 20 kilos heavier than you

would normally use for a one-arm

row. Give it a rip, using a little body

English to help move the weight. Keep

the reps high (in the 15 to 40 range)

and try to fight the eccentric by

lowering the weight slowly.