Strength in Conditioning for Wednesday, July 29, 2015
When it comes to metabolic conditioning, there is one monster machine that is guaranteed to wreck any athlete — even the ones with the biggest engines! Of Course, we’re talking about the rower! We finish the day’s programming on this bad boy — challenging you and a partner to an all out sprint!
While your pushing through on this torture device…. er…. conditioning tool…. you’re best bet is to keep your mind focused on the task at hand, one single pull at a time. Once you start letting your mind get stuck on focusing on your fatiguing muscles, your racing heart, and your rapid breath — consider yourself done! (Especially after five rounds of weight lifting, burpees, sit ups, and flutter kicks!)
Here are a few rowing tips to help you get through this final, gnarly push of the day:
- Resist the urge to round your back. By sitting up tall you’ll channel more power through your body and get a better core workout.
- Be sure to complete each pull fully. With each stroke on the rower, the handle should come all the way to your chest and your legs extend straight before coming back in.
- The shortest distance between any two points is a straight line, right? This applies to the rower as well. Hold the handle in one level plane as your glide in and out. To accomplish this on the descent back towards the flywheel, be sure to extend your arms out long before bending your knees.
- Find a steady rhythm of breath. Your muscles need fuel during this taxing workout. Find a breath pace that matches your pulls and you’ll fall into a sustainable, efficient pattern.
- Find the balance between pacing yourself and pushing yourself. 1600 meters is a tall task on the rower. Don’t blow out all your steam on your first turn. Pick a pace you know you can sustain for the duration of this challenge. And then, for the final 1-2 minutes of your last turn, unleash everything you’ve got!
Air Squat + Push Ups + Burpees
1600 Meter Partner Row
All Out, Split Any Way