Dynamic flex + pause drill w/u (10 min)
then
20 minutes continuous row,
first 5 minutes at 16 strokes per minute
next 5 at 18 spm
next at 20
last at 22.
achieved! (4406m total)
500m time trial: 1:41.2
actually posting from beyond the grave
Bench 165x4x4
DL 265x4x4 - these plates are definitely shorter than standard. More like a deficit dl
abs
5000m time trial row 21:40.4/2:10.0/20spm/@rpe 8
lifetime best as a baseline? hell yea. Can’t wait to see what I row in 6 weeks.
lots and lots of drills, builds and starts,
then
2k Time Trial Row: 7:57.9 - hit my goal of breaking 8 minutes, and only 1.5 seconds off my lifetime PR. Tough, but a lot more manageable than I had feared going into it.
The last 2k I did in May was barely under 9 minutes and left me coughing lung butter for a week. This was a minute faster and much more manageable. That is really encouraging progress, so I’m very happy with today.
splits were
0-500m 1:54.8/29 (15 stroke sprint start, then settle)
500-1000m - 2:01.4/23
1000-1500m - 2:02.9/23
1500-2000m - 1:58.9/28
what this tells me is that I’m getting the hang of the sprint start, and that I should push a little harder (like, 1-2 seconds/500m faster) in the middle 1000, and maybe even take my kick out to 300-330m.
Tomorrow I will squat and press (god willing).
Today:
HBBS, no belt 45x6x2, 135x6, 200x6x4 sets - last set was lowest RPE, which meant that I wasn’t really warm in the first two.
TnG Bench 45x6x2, 135x6, 155x6x4 - cause another dude was working up on what he considers squats and the bench was open, oddly.
Pull-ups 1 submax set every 45 seconds for 6 minutes - 4,4,4,3,3,3,3,3 = 27 reps
4 minutes of ab work
in out done in 40 minutes while kiddo was in babysitting.
Hi Brian, What program are you following now? I was thinking of trying The Bridge, and then one of Jordan’s 12-week strength templates.
All three of those programs are seriously awesome and i don’t think you could go wrong with whichever you choose. Except in the case you have a PL meet coming up, then I would definitely choose the 12 week strength.
I’m not really following any of the programs - my goals and constraints have shifted a bit, so I’ve borrowed some ideas to cobble together something more appropriate.
this is my basic setup, focused on improving my 500m/2000m/5000m times on a rowing ergometer:
Day 1 - 500m work
Day 2 - Deads + Bench
Day 3 - 5000m work
Day 4 - Squat + Press
Day 5 - 2000m work
the rowing work is pretty much straight from the GPP Endurance program available in the store, and it’s straightforward too. The lifting is 3-5 sets of 3-6 reps; most of the time its 4 reps for 4 sets on the big lifts, with the RPE around 7 for most sets, and after the big lifts, i do anything else I want to do. I am not pointed toward a PL meet.
10x :30 work/1:30 rest
1: 141m/32spm
2: 144m/30spm
3: 144m/28spm
4: 145m/30spm
5: 148m/30spm
6: 145m/32spm
7: 147m/30spm
8: 146m/30spm
9: 151m/36spm
10: 155m/38spm
this is the best I’ve ever felt or performed on this workout.
Thanks for the information, Brian. Some nice rowing there! Are you thinking about entering the CRASH-B?
No I don’t think I’ll be doing CRASH Bs, but I did move out to Alexandria, VA, home of http://www.ergsprints.com/ and I’ll definitely go to cheer on folks in February. Its aways off but I am also looking at taking a learn to row program at a local boathouse. Between Alexandria and DC there’s 4-5 legit programs out here.
punch the clock:
DL 275x4x4 - RPE all over the place. 8,7,6,8
1Ct pause bench 170x4x4
Hanging leg raise 3 sets
W/u then
35 minutes steady row 7872m/18spm/2:13.3
c/d
HBBS no belt 205x6x4
press no belt 105x6x4
this was good today
these are the worst:
Rowing 3x4:00/2:00
1000m-1000m-976m
5 min Drill
5 min W/u
10x :30/1:30
Round - Meters
1 - 150
2 - 149
3 - 150
4 - 153
5 - 150
6 - 149
7 - 151
8 - 148
9 - 148
10 - 149
SO CLOSE to 150m/ round!
2 min c/d.
Good day!
DL - 285x4x4 all @7. Much better about flat back, staying over the bar and keeping it on my legs.
1ct BP 175x4x4 - @7.5-8, wanted to get this done, but still good. Bench is odd.
Lots and lots of medball throws
35 minutes steady state
PR
18spm/avg
5 minute splits:
1: 1122m/2:13.6/15
2: 1125m/2:13.3/16 (2247 cumulative)
3: 1165m/2:08.7/18 (3412 cum)
4: 1157m/2:09.6/18 (4569 cum)
5: 1154m/2:09.9/19 (5723 cum)
6: 1166m/2:08.6/19 (6889 cum)
7: 1154m/2:09.9/21
the last 30 minutes just beats my previous 30 minute max meters record.
Weights today:
HBBS, no belt 210x6x4 sets, 3 min rest. @8-6-6-7, respectively
Press 1.0, no belt 110x6x3 (@6-6-7), 110x8@9
then:
Row
3 rounds x 4:00 @2k pace / 2:00 rest
1012-1003-979 = 2994m cum, 2:00.2/500m avg.
F*** me with a chainsaw these are tough.
[QUOTE=F*** me with a chainsaw these are tough. [/QUOTE]
Rowing sprints can be murderous. Before I sold my concept 2 I would occasionally (once every year or two) test my 2k sprint time. Those were some very unpleasant minutes.
Truly. I’m ok with the 5k work. It’s hard, but not awful. Same with the 500m work; a 30 second sprint can be hard, but it’s only so long. 4 minutes? 5 minutes? A full 2k? Sheeeeeeeeeeeeet.
Thats a beast of a different color.
These are are easily my least favorite sessions. I’d rather row 60+ minutes than 3x4:00/2:00, no contest.