October 13, 2015

Did some quick mobility then got straight to it. Wanted to take opportunity to do row with House and Felix, so had to skip ab work in middle. Will try to get it after coaching tonight.

A. TTB; 7 on the minute for 7 minutes 

• Done. All sets UB. No problem:)

B. Straddle Hollow Hold (as much compression as possible); AMSAP x 4 sets; rest as needed (legs spread with slightly bent knee...make sure low back stay pressed against the ground)
C. Side Plank on hand (feet on bench with top foot on top and bottom
foot underneath squeezing bench); 15 seconds x5/side; rest 30 seconds bw sides 
+
Row 1k @ 4:40 pace 
Row 1k @ 4:10 pace 
rest 1min 
x 3 sets 

SET 1: 1K@ 4:47.3 / 1K@4:58.3 = Total Time 9:45.6

SET 2: 1K@ 5:09.5 / 1K@4:56.8 = Total Time 10:06.3

SET 3: 1K@ 4:56.9 / 1K@4:52.9 = Total Time 9:49.7

OK. So. Yes, this was daunting. I was NOT able to make the prescribed splits (4:40/ 4:10). Not even close. In order to stay on the rower, and to actually complete this task, I had to just row, focus on my form, and not stop. I'm not happy with my splits, hopefully next week will be an improvement. My breathing was fine. My back was ON FIRE as I predicted, but it was upper/middle flare up - nothing to do with the injury I have had past few days. I actually pretty good today. I just didn't make the splits.

Notes from row Coach:
- head position good
- engaging glutes and good final pull
- head position better
- need to get catch position with back more hinged (too upright at catch)
- need to actively engage lats (elbows down) at catch so solid pull from beginning
- need more quad activation (this will happen when coming more hinged forward at catch)
- said the area that flares up is actually ok, just need to keep working on exposure
- need to make last 500 M of work the best form, as this is what stays with the body and becomes ingrained as form - so tried not to fall apart at end:)