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

#8550
Fraser_9to5
Keymaster

3 Oct

Rowing Machine – 6 x 1 min on/1 min off DF 137, avg 1:53.0/500m
Power Clean – 3 x 4 x 60kg
Front Squat – 75kg x 5, 5*
Weighted Push Ups – 5kg x 20,20
Batwing Rows – 15kg x 16,16
Front Planks – 2 x 40 secs
Side Plank – 2 x 30 secs

*tweaked back. I went for a 6th rep on the front squats and as I changed direction at the bottom of the squat I allowed my elbows to drop and felt my lower back go. I bailed immediately and skipped RDL. It’s probably going to take 7-10 days given I plan to keep rowing with it (assuming pain free) so I’ll drop the weight to 40-50kg this time next week and ease back in. Ironic that the weights are mainly for injury prevention for rowing. Probably my fault for treating them more like a normal weights session and still pushing quite hard with reps.