Today was some good rowing workout.

I'm seriously trying to correct my C2 rowing stroke.In a last few days I reviewd many videous from CF Journal related to rowing.Now I much more aware of what;s I'm doing wrong.

Warm up.

Then:

7 intervals of min. with a different wattage.The purpose is to "feel" the output (watt) on low speed(less then 30 s/min) on low damper(4)

170 watt
220 
250 
160 
270 
300 
170

After that some short powerful rowing sprints.

10 sprints of 125 meters,1 min. rest.




Evening.
AB Rollouts. Each min. 5 reps.
10 min. or failure.


Did 8 rounds,in 9 th did 4 reps.Total 44 roll outs.


Some CoC grippers work.
Number 2 closed 8 times with a right hand.(PR)