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

#8528
Fraser_9to5
Keymaster

13 Sept

Rowing Machine 2 x 15 mins (6 mins) @ 2:08-2:14/500m pace, DF 122
Avg 2:09.2, 2:08.3

I read the wrong intensity in this session last week and cruised it at 2:15 pace.

14 Sept

TRX Inverted Rows – 3 x 15
YWT Raise – 2.5kg x 12,12,12
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

16 Sept

Rowing Machine 100m sprint – 17.3, DF 180
Rowing Machine 3 x 3 mins (Full Rest), DF 130 in 1:57-2:08 pace
Avg 1:59.3, 1:58.2, 1:59.6
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Power Clean – 3 x 5 x 60kg
RLESS – 3 x 5 x 60kg
OHP – 3 x 5 x 50kg
Pull Ups – 2 x 10

In a mad rush to get to work, skipped a set of RLESS, OHP and Pull ups and ditched planks. 100m sprint was good fun, I could go even higher than 180 for the drag factor.

It wasn’t in the program I just fancied it, here it is: