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.
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.
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.