I hope everyone had a wonderful weekend full of holiday parties and 2k’s! Have a great remainder of the holiday season with Christmas and New Year’s coming up. Stay safe, stay warm, and get in some solid workouts with friends. The next post won’t be until after the New Year since I’ll be traveling, but use next week to try something new, go for a long run or ski, or just take time to recover and stretch. Hit it hard this week and I’ll see you in the New Year!
Spend 4min in a Passive Squat each day working on a 4-count Box Breath while you do it.
RR Social WOD:
Hike Harvard Stadium @6:30am on Thursday
Strength and Conditioning WOD 12/18/17:
6 Rounds For Time …
10 Push Ups
250m Row (@2k Pace)
10 Pull Ups
:30 Rest After Each Round
It’s Christmas Week, but we can still fit in some solid work. We’ve got a few more solid days left in 2017, so let’s make the most of them! Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough. Every round is an opportunity to fight for that split, just like in the third 500m of a 2k. Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core. Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again. A good goal is to go sub 20 minutes.
Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?
All For Time …
1. 500m Row (like start of 2k)
2. 3 Rounds Of:
5 Power Cleans (135/95 lbs)
10 Burpee Broad Jumps
3. 500m Row (like finish of 2k)
Monday’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips. Treat each 500 as if they were your ideal 2k. For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace. During the Power Cleans and Burpees work on efficient movement and connection through your hips. Try to go unbroken and consistently jump the same distance for each broad jump. If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning. As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace. When you hit the last 250m start to negative split and practice your sprint for the finish.
Post your overall time to complete all three parts to comments along with your average split for each 500m.
Check out the Renegade Rowing Training Plan for this week below. It’s going to be a solid week, so be sure to hydrate and sleep well. Have your meals and pre/post workout snacks ready to go! You will need them!
Spend 5min working on Breathing Practice (4-count box breathing) in different configurations.
RR Social WOD:
Hike Harvard Stadium @6am on Thursday
Monday’s Rowing WOD will be a good burner to get your lungs going and allow you to really focus on a solid core. The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency. For the double unders try to keep your wrists loose and get into a good flow that you can maintain. A good goal would be to go unbroken for a minute. With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight. A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate. Any movement that involves an anti rotation component and stabilizing of the core is good for rowing. Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time. By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom! Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8