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


5 Oct

Inverted Row – 3 x 5
YWT Raise – 3 x 12 x 2.5kg

7 Oct

Rowing Machine – 3 x 5 mins (2.5 mins) DF 131
avg 1:59.1/500m

DB RLESS – 2 x 10 x 15kg
DB OHP – 2 x 8 x 15kg
Pull Ups – 2 x 5
RDL – 8 x 5kg
Side Plank – 30 secs
Front Plank – 2 x 30 secs

Pleased with the rowing session, close to the max. pace I can hold given my lower back injury. I did it with no painkillers and had no discomfort which is positive. The gym session was more like rehab, I did a token weight for a few exercises and RDL was just to practice having a strong back position. Weakness most noticeable doing front planks and I couldn’t go beyond 30 secs. Not keen on the 2 x 18 minute rows tomorrow, the plan is to stop if it’s making my back worse.