Row Technique 

⏱️ 20 minutes

🚣‍♂️ 24 s/m

At the beginning of every two minutes, sit and hold the catch position (arms extended, body forward, sitting tall, seat as far forward as possible without hunching or feeling uncomfortable) for 10 seconds then continue rowing. Start at 0:00 with a 10-second catch hold. 

Row Series III - Event I  

"The Widowmaker"
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!

Scores:
A) Slowest 650m time: 2:41.6 (2nd)
B) Fastest 650m time: 2:38.2 (Last) 

You already know how this one is going to feel. Put in a good warmup dialing in the rate and pace prior to starting. I came out too cautious, weary of blowing up. A good goal would be to start at 2K plus 5 and drop your split by a second with each subsequent round. #LASTFAST

Recovery Row 

10 mins | 2:30 pace | r18 | 2:30 rest

10 mins | 2:25 pace | r19 | 2:00 rest

10 mins | 2:20 pace | r20 | 1:30 rest

10 mins | 2:15 pace | r21 | 1:00 rest

Didn't get out to the garage until around 4 this afternoon and it was pretty hot and humid by the time I sat down to row. Didn't want to stress too much here with the heat so I turned the damper down to 93 and pulled some easy meters while watching Modern Family. 

Row Intervals 
6x 500m 
Rate: Open
Pace: Negative splits

Similar to 'Can You Hang' from last week, you'll pick a moderate-to-easy pace for your opening 500m and drop your split by 5 seconds with each subsequent interval. Followed along with a vid from DH Rowing - Shane opened at 2:20 and dropped by :10 each round, finishing with a 1:30 split for the last interval. Not possible for me, but a very aggressive target would be start at 2:22.5 split and drop by 7.5 seconds each interval, finishing with a 1:45.

Find Your Rate 
12x 1' at the following rates:
18-20-22-24-26-28-30-32-34-36-38-40

For max meters each minute. Rest as needed (up to 5 mins) between efforts. The goal (beyond work) is to simply improve distance each time. Faster rates should ALWAYS equal faster splits. Turned the drag way down (90) to play with a lighter flywheel. Don't allow your technique to suffer at the higher rates just to hit the target s/m. 

5RFT 
20 RKB @ 53-pounds
20 single-leg v-ups 
500m row 

25:12

Worked out at noon in the garage and had to pace this a bit more with the high temps and humidity. Break the swings and v-ups into two sets from the start as this kind of volume can sneak up on you. 

Workout 12 - RowErg - Can You Hang?
5 Min Interval @ Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 

*X represents your average split for the duration of the 5 minute interval. Your goals for the remainder of the intervals will be based off of this average split. Hold your stroke rate between 24 and 28. Put in a good warmup and be aggressive with your pacing. This felt right, but I may be able to squeeze out another second here if I try this again.