2011 - Week #9

Great job everyone on the 5000m piece last week.  That is a very tough race piece and you all did awesome at keeping after your pace and keeping your technique tight.  Very nice job!  This week’s workout will be a little different.

Primary –

2 X 8 (10 paddle + 30 Full Power) 5 min rest if solo; switch out with partner quickly if sharing a machine.  Follow w/ 8 x 24 weighted squat jumps on the minute.

Row at 85 -100% of your 2000m race pace.  Use the first 3 strokes of your 30 full pressure to build up the wheel speed (building momentum – 1^st stroke ½ pressure, 2^nd stroke ¾ pressure, 3^rd stroke 7/8^ths pressure, and go full pressure for 27, paddle for 10 strokes, build for 3 and go again).  Keep hitting each stroke hard and let the fatigue help you find efficient technique and a mental grove.  Nothing to record here, you’re just taking 480 very hard strokes and doing some light squats.

Secondary –

3 x 6’ Anaerobic Threshold: Row at 80-85% of Race pace, u pick fan, cadence 24-30 spm, rest 4 min.         

Comments

[TJ]

Jon,

Going to have to do this one at home. Am I doing 24 x weighted squat jumps on the minute for 8 minutes upon complete of the second round of rowing, or between rounds?

Thanks

TJ

[Big Jon]

Squats after the second round only. One round of 8 x 24 squats, after two sets of 8 x 30 on / 10 off. Think of it as 3 sets of 8 rounds of work. Jon

[Cheap Nike Free]

3 x 6’ Anaerobic Threshold: Row at 80-85% of Race pace, u pick fan, cadence 24-30 spm, rest 4 min.

[Nike Shox Shoes]

Squats after the second round only. One round of 8 x 24 squats, after two sets of 8 x 30 on / 10 off. Think of it as 3 sets of 8 rounds of work. Jon

[ApedAsype]

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