Renegade Rowing Training Plan for the week of 11-10-14
This week I hope to answer more questions on the Renegade Rowing Training Plan Template and how to use it. If there is anything you’ve been wondering or anything you need help with please let me know in the comments section or shoot me an email. Here is this weeks programming.
Rowing WOD:
Get Hungry for next Spring! Winter training starts now!
3 Rounds
1min Max Distance Row
1min Max Rep Push Ups
1min Rest
As rowers we seek to develop the strength and power of our legs. As Athletes training for General Physical Preparedness we seek to develop the core and our ability to extend the hips. The combination of the two if done well can produce amazing rowers. However, if done poorly, the combination of rowing, strength, and fitness can tear the body apart. Today’s Rowing WOD is a great example. If you throw caution to the wind, flail around on the erg, and flop around in the push ups you will hurt something. Focus on good posture and connection in both the rowing and push ups and keep good control through the whole range of motion. Go hard and push your limits, but don’t compromise your form.
Post Total Meters and Total Push Ups to Comments.
Renegade Rowing 
1 min row/1 min pushups/1 min rest
1 296 m, 1:41.3/35spm-20 push ups
2 298 m, 1:40.6/34-21
3 301 m, 1:39.6/35-21
Deceiving tuff one. Had me sucking wind after the first one,
Awesome Tom! Way to negative split the row and hold tough for the push ups. Great execution! Ya that was meant to be spicy. Way to get after it.
On Mon, Nov 10, 2014 at 1:28 PM, Renegade Rowing wrote:
>
Goal was 300m per set.
Damper 7; 906m. 1:39.3 @ 36s/m and 30 total push-ups
309m 1:37.0. @ 37 s/m and 16 PU
306m. 1:38.6 @ 37 s/m and 8 PU
293m. 1:42.3 @ 35 s/m and 6 PU
Holding a blank to do a PU was incredibly difficult.
Who would have ever thunk that 6 minutes of work could absolutely obliterate someone ! 🙂
You said it Ward! Way to lay it all on the line. Well done!
On Monday, November 10, 2014, Renegade Rowing wrote:
>