Rest Day:
Mobilize and then go for a walk!
America is an amazing place to call home. Honor today by working hard in whatever you do and then get outside and enjoy a walk around a lake or along a river if possible.
Rowing WOD:
1. 2k Row @5k+10
2. 1 Mile Run (moderate pace);
3. Deadlift
4. 1/2 Helen – 3 Rounds For Time…
5. 1 Mile Run (easy pace)
6. 2k Row @5k+8
This can be fit into a 2 hour practice with time in between each piece for mobility and rest. Push yourself, Have Fun, and keep good form.
Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The deadlifts are for strength and muscular endurance. Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat. Push hard in Helen and get that heart rate and breathing up. This is the second practice that the Boston College Men’s Crew Team did with Renegade Rowing last year. If you can do this on the water even better! This practice should take no longer than 2 hours. Cut out some of the running if you’re strapped for time.
Post your load for the Deadlift, score for Helen, and splits held for the rowing and running.
Rowing WOD:
4 x 2k 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 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 5k and Rowing WOD.
Post your average 500m split for each piece to comments.
Rowing WOD:
3 x 15min w/ 4min Rest
Varying Stroke Rate as follows
Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes. Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating. Try to be a little more consistent and push a little bit farther each piece. A good goal is to bring your split down by 3-5 seconds every time the rating shifts up. When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating. Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.
Report in with your distance rowed each piece.
Rowing WOD:
4 x 5min w/ 2min Rest
When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder. Many of you are looking to break an 18min or 20min 5k. Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.
Today’s Rowing WOD is all about focusing on that control and execution at full intensity. Each piece should be full pressure trying to hold your ideal race pace. You should visualize what it will be like in the middle of your 5k and what you will do to maintain mental toughness. Be smooth, be consistent, breathe, and execute!
All week we’ve been flirting with higher volume, longer pieces, and that 5k pace. Think back to your 5k Test and where it got tough. Mentally prepare yourself to crush it. Be ready for the pain, accept it, and push through!
Post your average 500m splits for each piece to comments as well as your 5k Goal!
Renegade Rowing 