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

#8503
Fraser_9to5
Keymaster

10 Sept

Rowing Machine 3 x 13 mins (6 mins) DF 121
avg 2:14.2, 2:15.8, 2:14.2 (22,24,26 spm)

Played music at a certain BPM to get into a rowing rhythm, potential to do that again.

12 Sept

Rowing Machine 5 x 1 min row, 1 min easy row/rest @ 1:53-1:57 pace, DF 138
Average pace 1:52.9, Fastest 1:52.2, Slowest 1:54.0
Power Clean – 50kg x 6,6, 55kg x 5
Front Squat – 4 x 8 x 65kg
RDL – 4 x 8 x 70kg
Batwing Row – 3 x 12 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 2 x 30 secs

Quite quick on the rows, no use slowing myself down if I feel fine. Upped the front squat, can do so again.

Here are front squats, bit light.