Row To Grow

MORNING SESSION

Soft tissue maintenance

Slightly torturous 30 minute session focusing on massaging calves, quads, hamstrings and ITB with a firm foam roller, quadballer (aka “the rollerskate from hell”) and a massage stick.  Aside from a few tears, this was 30 minutes well spent and I have now vowed to get some of this done at least 5 days per week.

AFTERNOON SESSION

Core

5x 20 reps Olympic bar rotations with 60 seconds rest between sets.

I’ve added a video below to illustrate the technique behind this excellent midline/core exercise.  The only difference is that this guy is using a bit of kit called a “Torsonator” (oh, there are some sharp minds in that marketing department…only a serious think-tank on the back end of an all-nighter could come up with a name like that).  You can get one too for around $300…or you can shove a towel in a corner and prop the end of an Olympic bar into it like I did.

Endurance

Row 5,000m, Rest 5 minutes, Row 5,000m

< 19:13 >     < 19:02 >

I was aiming for consistency with this workout but a slight change in technique on the second round helped me cut the time without really having to pull much extra out of the tank.  I maintained a good steady-state for 4,500m and gunned it for the last 500m on each round. Not really by intention though…more instinctively driven by simply sniffing that finish line. I’ve added a technique instruction video below for you in the hope you might pick up some tips that will help cut your own time down too.  Enjoy.

Speak

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s