Workout of the Day: Tuesday, 9.17.13

The 17 Commandments of Rowing. <— a lot of great tips!

Also, a whole bunch of videos that will help as well here.

Below, Coach Basa clean and jerks 109kg (239.8lbs) at a bodyweight of 56kg (123.2lbs) – that’s a 6kg PR for him!


MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat Stretch, 1 minute per side.  3 rounds of 30ft. of each: Bear Crawl, Inverted Crawl. (15 minutes)

STRENGTH:  Strict Press Cluster (in 15 minutes)Work up to a peak of 1 and then complete 1 complete cluster. (Roughly 5 minutes)

Just in case you’re a little rusty, this is how the cluster works, the amounts by which you’ll be able to go up or down are just a little different for pressing vs. squatting so a few edits have been made:

We’ll be using 90% of the peak that you reach on this day (whether it’s lower OR higher than you expected!) You will take no more than 15 minutes to reach this peak (this might even happen in less time because it’s the Press). Every 20 seconds you will perform one rep at 90% until the rep becomes too sloppy or slow to complete well.  You can cap yourself but Coaches also reserve the right to do so.

If you complete 7 total singles you will stop, and on any following clusters you will go up in weight by anywhere from 5-10lbs. If you complete less than 3 singles, you will drop down in weight by anywhere from 5-10lbs.  Because this is the press you can go up by even less if you’d like to (use the teeny plates on the white plate trees).This attempt at singles every 20 seconds is called a cluster, and one attempt is equivalent to “a set”.

Keep in mind that taking a rep every 20 seconds means that you will have to be prepared to GO at 20 seconds.  You will have to un-rack the bar at about 15 seconds and then begin your set on the “PRESS!” This means you will probably want to develop a system for stepping the bar out and putting it back in.

Lastly, if you are sharing your station, it’ll only be with one other athlete and you’ll be able to complete your whole cluster and then let your partner have a turn.  Partners in this case are very helpful: they can help you with timing and encourage you to commit to solid form. They can also help with set-up and breakdown. 


In 10 minutes, row as far as you can.  Record meters and average stroke rate.

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