Tuesday 25, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

5 minute EMOM
10 HSPU
5 strict chin ups

Strength:

5-3-1+ Week
Take your 1 rep max, take 90% of that then 75/85/95% of your 90 for the sets of 5/3/1+

Strict press

Metcon:

Row Row Row your Best

Damper setting

10-8-6-4-2-4-6-8-10

SPM - strokes per minute to match the above damper

16-18-20-22-24-22-20-18-16 

You will be 1 minute on, 1 minute off - set this up on your rower before hand so you are not counting your time - the rower is.

For each round, the damper will be set, and you are rowing to stay at a consistenet SPM - example damper 10, your SPM is 16 - think hard pull, 3 count to recover, hard pull, 3 count to recover

Your score is 1 point for every round you succeed - have fun with this ones guys, not even being sarcastic, you should enjoy this one!

Stroke Rate

Stroke rate is the number of strokes you take per minute, or spm. The PM displays this number in the upper right corner. Rowing harder does not necessarily mean your stroke rate is faster. As you increase your intensity, try to keep your spm between 24 and 30 for most workouts, and 36 or below when racing. Read on to learn how.

Applying Power and Relaxing the Recovery

The key to keeping your stroke rate reasonable while increasing intensity is applying good power at the beginning of the stroke (the drive) and keeping your recovery under control. During the drive, be efficient with your power by engaging your legs at the start, then swinging the back, and then following through with your arms. On the recovery, don’t rush as you slide toward the handle for your next stroke. It’s called “recovery” for a reason! Overall, your drive-recovery ratio should be 1:2. In other words, your recovery should take twice as long as your drive.