"Hell Week Flash Back"
Row 250m
rest 2 minutes
Row 500m
rest 3 minutes
Row 750m
rest 4 minutes
Row 1000m
Rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m
*record all scores - will be retested*
+
Optional Accessory Work:
A) 3 x 6 strict pull-up against max band
B) 3 x 20 weighted push-ups
C) 3 x 8 DB Row/arm rest as needed
D) 100x tricep band pushdown (increase band tension from week 1)
Row 250m - :44
ReplyDeleteRow 500m - 1:38
Row 750m - 2:50
Row 1000m - 3:56
Row 750m - 2:58
Row 500m - 1:50
Row 250m - :49
250m- :50
ReplyDelete500m- 1:45
750m- 2:47
1000m- 3:55
750m- 2:52
500m- 1:50
250m- :50
Accessory:
A) 55lbs x6
B) 70lbs (20,20,15)
C) 60lbs x8
D) Light red band
Just wanted to maintain a sub 2-min pace each row and couldn't be happier to have hit it.
250- 0:54.0
ReplyDelete500- 1:56.1
750- 3:01.0
1000- 4:18.4*
750- 3:05.9
500- 1:59.1
250- 0:543
*lower back/butt cramped bad had to take a few quick breaks
A- 3x6 with peach (did 2 reps with purple but too tough)
B- 15lbs
C- 25lbs
D- Purple band - burnnnn
250 - :43
ReplyDelete500 - 1:29
750 - 2:31
1000 - 3:33
750 - 2:34
500 - 1:36
250 - :45
Accessory:
B) Done with Christine on my back
Picture!!!!! Haha
Delete250m :50
ReplyDelete500m: 1:56 (PR)
750m: 3:06
1000m: 4:13 (1:54 was the first 500 split..which is a 500 PR)
750: 3:09
500: 2:02
250: :57
-Feeling like I am making progress on this damn rower
250m:48
ReplyDelete500m: 1:44
750m: 2:51
1000m: 3:45
750m: 2:53
500m: 1:53
250m :50
0:47
ReplyDelete1:39
2:44
3:46
2:49
1:47
0:50
Accessory work -
3 x 6 pull-ups with purple band
25# plate for pushups - 16, 17, 18
40# DB row x 2, 50# x 1
100 tricep pulldowns with red band
First day back since beast
ReplyDelete250. :44
509. 1:36
750. 2:33
1000. 3:39
750. 2:41
500. 1:46
250. :48
250: 44.1
ReplyDelete500: 1:34.5
750: 2:41
1000: 3:35
750: 2:44
500: 1:39.1
250: 46.1