Custom 8 Week 2k Rowing Program (Sept 2018)

[Fraser_9to5]

8 Oct

Rest

My lower back is fine but I must have pinched something in my right shoulder as it was hard to lift my arm for the rest of Sunday and all of Monday. No chance of rowing so I skipped what was 2 x 18 mins (6 mins). It was fine the next day so from now on I should be able to complete all rowing sessions and lighter weights in the gym.

9 Oct

Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)

Trap Scrub (304)
Banded Overhead Distraction (317)
Plate Smash (298)
Low Back Smash (351)
Wall Smash (314)
Blue Angel Wall Smash (325)
Tricep Extension Smash (336)
Classic Triceps and Lat Stretch (321)
Bicep Stretch (not in book)
Forearm Smash (344)
Global Gut Smash (365)

I did all the upper body, leaving Quads, HS, Glutes and Calves for another time. Should be doing maintenance like this every week and skipping it is the main reason why I’m now injured.

[Fraser_9to5]

10 Oct

Rowing Machine – 8 x 45 on / 45 off @ 1:53.1 average
Power Cleans – 3 x 4 x 40kg
Front Squats – 4 x 10 x 40kg
Pushups – 3 x 15
Batwing Rows – 3 x 12 x 15kg
Front Planks – 2 x 30 secs

11 Oct

Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)

Glute Smash and Floss (368)
Roller Quad Smash (385)
Couch Stretch (391)
Posterior Chain Floss (409)
Roller Calf Smash (425)
Classic Calf Mobilisation (429)

Roller calf smash was DIRTY! I cut a length of PVC pipe and placed it on my lifting platform so my foot could hang off the ground. Took about 2-3 minutes on each calf passing up and down, really painful and they felt much better a few days later.

14 Oct

Rowing Machine – 3 x 6 mins (2.5 mins, 3.5 mins) 1:58.8, 1:59.6, 2:00.5 pace
Pullups – 3 x 6
OHP – 3 x 8 x 40kg

Legs were toast so didn’t need split squats or power cleans. Built some confidence given that 1:59 was what I held on my 2000m time trial on day 1 and I matched it twice with 2.5 mins rest between. Needed more rest between reps 2 and 3 but it’s based on your heart rate dipping below 2x resting which is a nice way of taking the guesswork out of whether you need a longer rest after a certain rep.

15 Oct

Rowing Machine – 2 x 15 mins (6 mins) in 2:13-2:14/500m pace.

17 Oct

Rowing Machine – 6 x 90 on / 90 off DF 135. Avg pace 1:53.6/500m overall

I had an ordeal with a puncture to my car last night and it involved an hour trying to fix it myself and then waiting for the AA, meaning I got home after 3am. If I was fully rested I’d do some upper body today but right now I’m not even in the mood to try abs. Will try to do more on Friday than usual.

[Fraser_9to5]

18 Oct

Rowing Machine – 2 x 8 mins (6 mins) DF 124, avg 2:08 & 2:07/500m

Have built up a training effect and with this taper I should feel better and fresher every day! My friend rowed 7:39.6 for 2k on Tuesday having not been on a rowing machine since 2004 and being out of shape from 7 months travelling. He held 1:55/500m very well and it made me think I should aim higher with my pace and see if I can hold on.

[Fraser_9to5]

19 Oct

Push ups – 3 x 20
Batwing Rows – 3 x 15 x 15kg
Inverted Rows – 15,15,12
Hanging Leg Raises – 3 x 11
Swiss Ball Abs – 2 x 30 secs

Nice few exercises to keep the back strong. I feel better already from the easier workout on Wednesday and ready to give everything I can in the 2k row in 9 days time.

[Fraser_9to5]

21 Oct

4 x 2 mins (2.5 mins) DF 130, avg 1:54.6/500m

Short and sweet, felt natural to hold ~1:54 pace. That would be 7:36 for 2k and I’d really like to go faster than that on race day. I don’t want a DNF or to be so tired I start pulling 2:00/500m and above, but I think it’s more dangerous to row entirely within myself and not challenge my mental strength. I can’t dig deep for 1k but I can certainly suffer a final 250-300m meaning I just need to get myself to 1.7k in one piece.

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