Renegade Rowing Training Plan 11-17-14
Once we’ve begun to master the skills of Posture, Control, and Connection through the stroke we can start to focus on making adjustments to our catch timing. Good catch timing requires all three skills and is always a great thing to focus on mid race or workout. Here is a video I put together of Drew and Nick highlighting the pieces involved in good catch timing. Take a look, think about your stroke, let us know if you have any questions, and share your thoughts!
Rowing WOD 11/17/14:
5 Rounds For Time
300m Row (@2k Pace)
15 Push Press (95/65 lbs.)
Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement. We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming. A good goal is to try to hold a 2k split for each row. So if your current 2k takes 8:00, your split would be 2:00 /500m. If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well. Do your best to hold onto the barbell and go unbroken for the Push Press. Be aggressive with your hips to assist/save your shoulders as much as possible. Breathe, Push, and Have Fun! This one is a great challenge!
Post your time and average splits for each row to comments!
Used 45# bar. Because only 300m decided to split faster than my 2K pace.
Total time: 11:44
Row total 5:29.1. AVG 1:49.7 @ 29 s/m
1:51.5 @ 30
1:49.8. @ 29
1:48.8 @ 29
1:48.5. @ 29
1:44.6. @ 31
Awesome Jurassic! Way to attack it! Good moves on the scaling.
On Mon, Nov 17, 2014 at 9:22 PM, Renegade Rowing wrote: