With two weeks to go before we shove off for our first head race, we’re going to continue to get lots of strokes in (on the water and on the erg) to build our endurance and conditioning.
To emphasize this, on Monday, we’re going to switch things up a little. Instead of making any adjustments after the warm up, we will make any adjustments we need to on the other side of the Pennsylvania Bridge before we start the warm up. And once we start the warm up, we’re not going to stop rowing until we return to the dock.
The 6K’s this week will also be capped at 26 SPM.
We may also try to get line ups together if it works out.
Warm up: Regular pick drill by six, and once through the warm up, we will take it up to 20 SPM by six.
Workout: We’ll continue by six at 20 SPM at 80 to 90 percent pressure. As the piece goes on, we’ll gradually pump the rating up and take it to all eight. Rating increases will be determined by the coaches and coxswains
Post Workout: 3 x 40 reverse lunges and 3 x 40 scullers
Tuesday (Erg Day 1):
Warm up: The warm up will be the pause rotations from last – at the feather and at half slide. We’ll do three rotations of each for 15-20 strokes each, by six.
Workout: 2 x 16 minutes pieces at full pressure, with 3 minute rest in between.
- Piece 1: first 8 minutes by 6 at 24 SPM; last 8 minutes by 8 at 26 SPM
- Piece 2: first 8 minutes by 8 at 26 SPM; last 8 minutes at 28 SPM
Post Workout: 3 x 30 squat/ overhead press and 3 x 30 leg lifts
Wednesday (Erg Day 2):
Warm up: Regular pick drill by six, and once through the warm up, we will take it up to the stadium by 6 with pauses every 10-15 strokes at arms and body over.
Drill/ Workout: Steady state at 18 SPM at 75 percent pressure, with rotations of cut the cake incorporated every couple of minutes. We’ll start by 6 and gradually drop out cut the cake and add in by 8.
Post workout: 3 x 15 push ups and 3 x 30 flutters
Warm up: Regular pick drill by six, and once through the warm up, we will take it up to the stadium by 6 with rotations of cut the cake every 10-15 strokes.
Workout: 4 x 9 minute pieces with rating changes every three minutes, followed by 30 second paddle, with 90 second rest. Ratings for pieces:
- Piece 1: 22, 24, 22
- Piece 2: 24, 26, 28
- Piece 3: 26, 28, 30
- Piece 4: 28, 30, 32
Post Workout: 3 x 30 high pulls and 3 x 60 second wall sits