Tag Archives: Strength

Strength and Conditioning WOD 1/28/15: “Lil’ Nancy in a Boat” – 3RFT – 500m Row, 15 OHS – Post Time

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**Today the Renegade Rowing Club will be performing the Fitness Block from the Renegade Rowing Training Plan Template for this week.  Below is the plan that was posted earlier this week.  Check it out and let us know if you have any questions!

RRTP 1-26-15

Strength and Conditioning WOD:

Jimmy from the Loyola Men's Crew Team working his Shoulder Flexibility in the Overhead Squat last Winter.

“Lil’ Nancy in a Boat”

3 Rounds For Time

500m Row

15 Overhead Squats (75/55 lbs.)

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills with a 10min WarmUp on the Erg and then attack this Strength and Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

When you attack “Lil’ Nancy in a Boat” pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the overhead squats unbroken.  If you know your 2k split, pick a goal split somewhere between 2k and 2k+3.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Lil’ Nancy in a Boat” next week!

RRTP and Strength WOD 1/12/15: 6×4 BS, 6×5 Push Ups, EMOM6 – 6 BS @60% for Speed

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Training Plan for the Week!

Training Plan for the Week!

Here’s the Renegade Rowing Training Plan for the week.  Have fun and attack it!

RRTP 1-12-15

Strength WOD:

1a.) 6×4 Back Squat

1b.) 6×5 Push Ups

2.) EMOM6 – 6 Back Squat @60% of 1a.) for Drive Speed

Mickey getting after Back Squats

Mickey getting after Back Squats

The focus of today is Strength, so be sure to get in the Strength WOD of 6×4 Back Squats.  Be sure to superset 1a and 1b.  The Push Ups should be as heavy as possible with good form and speed on the push.  In part 2 be sure to be smooth and controlled on the way down and explosive on the way up.  How fast can you move that bar?  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

Post your loads and experience to comments.

Strength WOD 1/28/14: 6×3 Deadlift – Post Loads

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Rowing WOD:

The Ladies of the Renegade Rowing League getting after it in Heat 1 on Saturday.

The Ladies of the Renegade Rowing League getting after it in Heat 1 on Saturday.

12′ CAS24 (Castle @24s/m)

2′, 2′, 2′, 2′, 2′, 2′ (@22, 24, 22, 24, 22, 24)

6′ Mobility

12′ CAS28

2′, 2′, 2′, 2′, 2′, 2′ (@26, 28, 26, 28, 26, 28)

  • Post Distances to Comments

Strength WOD:

6 x 3 Deadlift

  • Post Loads to Comments

Conditioning WOD:

AMRAP6

3 Overhead Squats (115/75 lbs.)

3 Handstand Push Ups

30 Double Unders

Today’s focus is Strength!  Get in a good warmup with the Rowing WOD and mentally prepare to go big for the Deadlifts.  If you have a solid setup in the Deadlift and stay connected as you squeeze the weight off the floor, the next time you hop on an erg you will pull numbers you’ve never seen before.  Dialing in the details of the basic lifts like the deadlift and the back squat can transfer both strength, power, and body awareness to your stroke in the boat.  Keep training your endurance and aerobic capacity, but be sure you have the strength to support your stroke when you need it most!

Get Strong and Share your experience!