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

September 21, 2018 at 1:36 pm #8530
Fraser_9to5
Keymaster

    20 Sept

    Rowing Machine – 3 x 13 mins (6 mins) DF 122
    avg pace 2:08, 2:07.9, 2:09.7 in 26, 28, 30 spm

    21 Sept

    TRX Inverted Rows – 3 x 15
    YWT Raise – 2.5kg x 12,12
    Single Arm DB Bench Press – 2 x 12 x 25kg
    Suitcase Deadlift ISO – 2 x 35kg x 30 secs
    Resistance Band Pallof Press 10kg x 15, 15

    Shoulders are toast today, training is catching up to me and the increase in rowing volume. Week 1 was 11.5km, Week 2 was 19km and Week 3 will end up being about 22.7km.

    Here’s a suitcase deadlift ISO, working in anti-lateral flexion