04/01/2017
3 x 15 minutes on ergo r22.
First 2 averaged 1:55.0 split.
Last one 2:08.0 split.
Solid first 2 pieces on my first session back, died a bit on the last one. Going to squeeze 2 more ergs in this week and jump straight back on it , as that needs to improve.
05/01/2017
2 x 5.5km on the erg r22 2 minute rest averaging 1:54.5 split.
Consistent today and much better. Not an amazing split, but going from past experience, January usually progresses very well after the Christmas break. Also, it is worth noting I am slightly ahead of where I was this time during the year I qualified for Henley.
06/01/2017
45 minutes steady state rowing on the erg 1:58.8 split r20.
Going to get this done more often on Fridays. Skipped the long distance stuff last few months, but I have always had to grind through it at uni when I was at my fittest, so it is no different now,
07/01/2017
1st Outing:
11km in coxed 4 with 3 x 2km pieces.
2nd outing:
11km in coxed 4 with 2 x 2km pieces and more of a technical focus.
Need to work on mobility, hips and hamstrings were tight and being first one back, it was a bit scrappy. Not too worried just yet if we get back to the swing of it.
08/01/2017
11Km in coxed 4. Full crew back today and so so much better.
So happy with how it went today and both days we have had 2 4s and smaller boats out. Got a really good feeling about this year and really impressed with the turnout and attitude within the squad.
09/01/2017
Lunch:
20 minutes on the stepmill level 12.
PM:
Deadlift: 60/5, 100/5, 120/5, 140/5, 150/5, 140/5, 120/5
Very quick session with weights due to time constraints so did that in just under 10 minutes in my garage (150kg is all the weight I have at the moment).
10/01/2017
2 x 4km at 1:55.9 split r22 2 minute rest.
Completely empty today, could not get the 3rd one done.
11/01/2017
2 x 25 minutes on the ergo r22 at an average of 1:54.0 split. Much better today. 1:53.3 split on my last one as well.
12/01/2017
Lunch:
5 minutes on the bike at 255 watts per hour.
5 minutes on the treadmill at 15kph. (Mostly to test the ankle)
5 minutes on the stepmill level 14
Decent little extra session, better than mindlessly browsing the internet during my lunch break.
PM
Conditioning:
As quick as possible, 4 rounds of:
Power Clean: 70/6
Burpee Press Ups: 10
Strength: 60/5, 100/5, 110/5, 120/5, 100/5
Superset:
Bench Press: 60/6, 70/6, 75/6, 75/6
Barbell Rows: 70/6, 80/6, 85/6, 85/6
13/01/2017
40 minutes row on the ergo r21 at 1:57.3 split steady state.
14/01/2017
Double outing on the water:
12km in coxed 4 with 8km of firm pressure r22, r24.
2nd Outing:
Same as last outing 12km with 8km firm pressure.
Tuesday aside, a very solid weekās training. Back on it with the weights and good mileage.
15/01/2017
12km outing in coxed 4. A lot of technical focus on the finish but some bursts in there so a fair amount of work done. Happy enough with the mileage this weekend.
16/01/2017
2 x 5km row on ergo r22 at 1:52.6 split.
Massive massive improvement! Hoping to absolutely smash the 8km barrier on my 30 minute test on Wednesday.
17/01/2017
Light day today as I have a 30 minute test tomorrow.
Lunch:
Giant Sets:
Weighted Pull Ups: BW/5, 5/5, 15/3, 20/3, 15/3, 5/3
Weighted Dips: BW/10, 5/10, 15/6, 20/6, 15/6, 5/6
Hip Mobility: Did Max Shankās 30s mobility cure and reverse lunges and back twists
Solid enough session for a rare rest day. Back and hips definitely felt better afterwars.
18/01/2017
30 minute row test on the erg r20.
Managed 8067m at 1:51.5 split.
It was an ok distance. Still plenty of room for improvement, but happy I am going in the right direction again and over 100m better than what I did in December (December was a really bad month).
19/01/2017
Lunch:
20 minutes on step mill. 16 at level 12, 4 at level 14.
Conditioning:
As fast as possible
Power Cleans: 60/6, 70/6, 80/6, 80/6
Burpee Press Ups: 10, 10, 10, 10
The heavier power cleans took a lot of out of me.
Giant Sets:
Squats: 60/5, 100/5, 120/5, 130/5, 120/5, 100/16 (Much better than last weeks squats)
Barbell Rows: 60/5, 70/5, 80/5, 80/5, 70/5, 60/10
Spiderman Plank: 10, 10, 10, 10, 10, 10
Finished off with overhead squats, band pull aparts and lunge and twists.
A very good week in terms of progress. Iām feeling better every day at the moment, so want to keep pushing it until 8s head in March.
How do you do your power cleans?
How did you learn the technique?
tweet
@theBird - To be honest my form isnāt great. I learned the progressions by doing jump shrugs from an S&C coach a few years ago. I still struggle to get the transition, but it is one of them they feel easy when I get it right at 80kg and if I mong it up, I can definitely tell. Still working on it, but I am tempted to get some proper coaching on the lift.
20/01/2017
A rare day off after 30 minute test week. Was nice to have a bit of a mental and physical break, but back on it again for the next few week cycle.
21/01/2017
Double Outing:
1st Outing:
12km in an 8. Been a long time since I have been in an 8, but not too bad given most of us are not used to it. Given the extra boat speed, bladework needs to be sharper at the front end, but not a bad foundation.
2nd outing:
12km outing in an 8 again. We have also had 2 Greek internationals join our club. They definitely add a lot of power, good technical rowing and experience to the boat.
22/01/2017
12km in the 8 again. Much better today with a big focus on the catch.
With the 2 internationals joining us there is some serious competition for the 8, never mind the 4. Canāt wait to see how far we can go and it is good because it keeps me on my toes. I should hopefully be back above 8100m in February on my 30 minutes.
Hey @Ironwarrior25 ā¦I hope your doing well!
@countrygirl2016 - Itās going really well. I think the Christmas break was what I needed. Yes I ate too much but it really got me back on track mentally and with consistency in my training.
Itās good to see you back though. Howās things with you?
23/01/2017
3 x 4km on ergo r22 at 1:52.7 split with 2 minute rest.
Really starting to up the pace and there is a bit more there in the tank.
24/01/2017
Good turnout at weights today. The extra competition for the 8 is really pushing people on and I am loving it. Meant I couldnāt have 4 stations to myself in the boathouse, but decent session nevertheless.
Superset 1:
Power Cleans: 60/6, 60/6, 60/6, 60/6
Front Squats: 70/6, 70/6, 70/6, 70/6
Superset 2:
Bench Press: 60/5, 70/5, 80/5, 80/5
Barbell Rows: 70/5, 80/5, 90/5, 100/5
Superset 3:
Romanian Deadlift: 80/5, 90/5, 100/5, 110/5
Burpee Press Ups: 10, 10, 10, 10, 10
Single Leg Squats: 5, 5, 5 ,5 (on each leg)
Still need to improve balance and mobility slightly for the pistol squats to hit full depth. Just falling short at moment, but once I have nailed it I will add in some weight. Following advice from the Greek internationals who have joined us, I am going to make the weight sessions very leg focused to really improve that power and from compression and help me with my speed at the catch when on the water to really engage the legs.
25/01/2017
2 x 21 minutes at 1:52.1 split 2 minute rest on the ergo.
Pace is really starting to get there. If I can get these down to sub 1:50 average split for this kind of distance, I will be fitter than I have ever been. Massive turn around this January and loving it! Even a bad day at work didnāt put me off.
26/01/2017
Lunch:
10 minute run on treadmill averaging 15.1kph.
Ankle seems to be starting to get to the point I can run problem free again soon. Hopefully be back to running sub 20 minute 5km soon.
PM
Strength:
Squats: 60/5, 100/5, 120/5, 132.5/5, 120/5, 100/18 (Big rep PR)
Giant Set:
Clean & Press: 40/5, 40/5, 40/5, 40/5
Barbell Rows: 60/8, 60/8, 60/8, 60/8
Burpee Press Ups: 8, 8, 8, 8
Did this in 30 minutes, so pleased with the intensity. Also squats are starting to feel stronger, even with tired legs. Been the best week of training in over year and I am not exaggerating.
27/01/2017
45 minute ergo r20 at 1:58.8 split. Just steady state tonight but it felt comfortable.
28/01/2017
Double Outing:
1st Outing:
15km in the 8. Switch round in order and the 2 Greek Internationals now at stern pair.
Such a good outing!
2nd Outing:
9km in coxed 4. The 8 split in to 2 4s for the 2nd session, but I was dropped into the 2nd boat. This did sting a lot and was quite hard to take. Also frustrated with us cutting the session short whilst the top boat did 2 laps.
Disappointing, as my times have improved and I have consistently been in the top 2 the last couple of weeks, but no point dwelling on it, I will just have to push myself harder and get back in there.
29/01/2017
12km in the 8. Bit more technical work, but again the 8 is feeling really good to row.
30/01/2017
5k, 4.5k, 4k with 2 minutes rest on the ergo r22 averaging 1:52.7 split.
Tough tough day today. Really thought I was going to stop during the 2nd piece, but really happy I pushed through and hit a solid pace in the end.
31/01/2017
Getting a lot of pain in my hips and a shooting pain in my elbow today, so weights was fairly quick and I am off to get a sports massage now.
Lunch:
15 minutes on the step mill at level 12.
10 minutes mobility and stretching.
PM
Conditioning:
Complexes 8 reps with 20kg, 30kg, 40kg of the following:
Deadlift
Romanian Deadlift
Barbell Rows
Power Clean
Push Press
Squat
Romanian Deadlifts: 80/6, 80/6, 80/6, 80/6
Front Squats: 80/6, 80/6, 80/6, 80/6
01/02/2017
3 x 17 minute row at 1:52.0 split r22 with 2 minute rest.
Getting steadily faster!
02/02/2017
So wanted to break reach the 20 rep landmark on squats today.
Squats: 60/5, 100/5, 120/5, 140/5, 120/5, 100/21 (BOOM PR)
Giant Set:
Barbell Rows: 105/3, 110/3, 110/3, 110/3
Burpee Press Ups: 8, 8, 8, 8
Hollow Rocks: 10, 10, 10, 10
Short session, but left me absolutely destroyed. Was quite wobbly after the squats, honestly thought I was done at 16, so buzzing to reach 21. We have what I think is the strongest crew in the 8 on Saturday as well. Canāt wait!