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

#8532
Fraser_9to5
Keymaster

23 Sept

Rowing Machine 4 x 3 mins (2 mins), DF 134
Avg 1:58.5, Fastest 1:57.6, Slowest 1:59.6
————————————
Power Clean – 3 x 5 x 60kg
RLESS – 4 x 6 x 60kg
OHP – 3 x 6 x 55kg
Pull Ups – 3 x 10
Front Plank – 2 x 45 secs
Side Plank – 2 x 30 secs

24 Sept

Rowing 50 mins, DF 120. Pace 2:22.2/500m

Total distance 10,550m and it was unpleasant. The pace was fine, but my bum went numb with 16 minutes to go and I’m really not a steady state cardio kind of guy. Thankfully in my 8 week program the longest session after this is 2 x 18 mins so I don’t have to do that again. First half hour was in 2:21 pace and then I chilled for a bit before getting back on pace. My biceps and hip flexors feel the most fatigued, the former is probably down to technique and not rowing enough with my legs.