Reply To: Custom 8 Week 2k Rowing Program (Sept 2018)

#8502
Fraser_9to5
Keymaster

7 Sept

TRX Inverted Rows – 3 x 12
YWT Raise – 2.5kg x 12
Single Arm DB Bench Press – 2 x 12 x 25kg
Suitcase Deadlift ISO – 2 x 30kg x 30 secs
Resistance Band Pallof Press – 2 x 15

9 Sept

Rowing Machine 2 x 3 mins (Full Rest), DF 134 in 1:57-2:08 pace
Avg 1:59.5, 1:58.6
Power Clean – 3 x 6 x 50kg
RLESS – 4 x 6 x 55kg
OHP – 4 x 6 x 50kg
Pull Ups – 2 x 10
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secs

I shouldn’t complain about the pace, maybe these rowing sessions get harder very quickly. Worked very much within myself today, pushed a little for the faster end of the pace range in the second piece (down with the rowing lingo). Tempting to increase the weight of power cleans but technique needs so much work, just pretending it’s heavy for now. Happy with the workload over a week and look forward to more.

Here’s my RLESS (Rear Leg Elevated Split Squats)