Custom 8 Week Rowing Program (2km)

Viewing 5 posts - 6 through 10 (of 23 total)
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  • #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
    ————————————-
    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:

    #8529
    Fraser_9to5
    Keymaster

    17 Sept

    Rowing 3 x 14 mins (6 mins) DF 120
    avg 2:12.9, 2:13.2, 2:14.3

    19 Sept

    Rowing Machine 8 x 45 sec row, 45 sec easy row/rest @ 1:52-1:56 pace, DF 137
    Average pace 1:52.6, Fastest 1:51.3, Slowest 1:54.2
    Power Clean – 3 x 5 x 60kg
    Front Squat – 4 x 6 x 75kg
    RDL – 4 x 6 x 75kg
    Batwing Row – 3 x 14 x 15kg
    Push Ups – 3 x 20
    Front Plank – 2 x 40 secs
    Side Plank – 1 x 30 secs
    Stomach Vacuums – 3 x 10 secs

    Front squats at a better weight, RDL too. Could add weight to my push ups now I can smash out sets of 20. I’ve moved the target pace in rowing to the one that corresponds to 7:50 for 2000m. My test row on day 1 was 7:55 but I feel fitter and I was hitting the low end of the range anyway so it seems logical to challenge myself.

    #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

    #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.

    #8533
    Fraser_9to5
    Keymaster

    26 Sept

    Rowing Machine 6 x 90 on/90 off DF 137 average 1:53.9
    Power Clean – 60kg x 5,5,4
    Front Squat – 4 x 6 x 75kg
    RDL – 4 x 6 x 75kg
    Pushups – 2 x 18 x 5kg
    Batwing Row – 2 x 14 x 15kg
    Leg Raises – 3 x 12

    This was quite a difficult pace in the rowing, finally feel like the sessions are a challenge. Eased off on the power cleans down to 4 reps so I can focus more on quality.

Viewing 5 posts - 6 through 10 (of 23 total)
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