Hey Renegades!
I hope everyone is enjoying the long days and finding some time to do work outside! Remember when we had all that snow?
Strength and Conditioning WOD:
AMRAP12
12 Air Squats
9 Push Ups
6 Box Jumps
400m Row
Our 2k and the big day is almost here! June 27th all of our hard work gets put to the test. Get in some solid work each day from now until then and be sure you’re recovering and feeling good.
Today’s Focus is Strength and Conditioning. Practice full range of motion in all movements. If your form is solid, then go as fast as possible. Push the intensity and get fired up like it’s the third 500m of our 2k.
Get after it and have a solid week!
Rowing WOD:
4 x 1,500m w/ 4:00 rest
While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence! Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.
Have a game plan for each piece including the split and stroke rating you want to hold. Ideally each piece will be done consistently or a little bit faster. If you’re working on efficiency or sequencing, focus on one fix each piece. Perhaps you find your breath and rhythm on the first. Or maybe it’s sequencing and body preparation that needs attention on the second. If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Our next 2k will be on Saturday, June 27th! An Epic Day for sure!
Hope you’re all enjoying this Summer weather! Here is the RR Training Plan for the week. Keep an eye on the Strength Blocks programmed for Tuesday, Thursday, and Saturday. They will be body weight movements per your request. Have fun and Get After It!
Rowing WOD:
4x10min w/ 2 min Rest
As Follows:
1. 4min @18 Steady, 1min @20 Full Pressure, 4min @18 Steady, 1min @20 Full Pressure
2min Rest
2. 4min @20 Steady, 1min @22 Full Pressure, 4min @20 Steady, 1min @22 Full Pressure
2min Rest
3. 4min @22 Steady, 1min @24 Full Pressure, 4min @22 Steady, 1min @24 Full Pressure
2min Rest
4. 4min @24 Steady, 1min @26 Full Pressure, 4min @24 Steady, 1min @26 Full Pressure
Do you know what your strengths and weaknesses are? Are you good at long distance pieces or do you lose focus and consistency? Are you strong during 500m pieces but can’t maintain power for anything longer? Or perhaps your peak power needs improvement?
In Training and Rowing we are constantly trying to improve our skills and strengthen our goats. Take a look at your performances and accomplishments since the start of the year. What needs work or could use some improvement? Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.
Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces. During the Steady State portion try to pull the same 500m Split every stroke. Effort should be such that you can hold a conversation, but you are aware of your breathing. During the Pressure portion ensure the split drops as the stroke rating increases. It should be harder to get out full sentences during the one minute of Pressure.
Post your Average Splits and what you plan to focus on in the coming weeks!
Rowing WOD:
6 x 650m w/ 1:45 Rest
Are you ready for the 2K? You’ll definitely want a game plan going in. This is a Rowing WOD we’ve done earlier this year and today is a chance to test your training and see if you’re ready to go. Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece. If you have your splits from the last time you performed this try to improve upon them and finish stronger on the last couple of pieces. Next week we’ll be dialing in our speed with shorter intervals, so get after it today. Now is the time to see what you’ve got and push yourself.
Post your average splits for each piece to comments!
Renegade Rowing 