Sprints and Stuff- training/questions 1k and below

[bags]

strange thing though, pulling a piece like this I start making sounds in the last 100m. Can,t keep the air in, never had that before with rowing.

Starting to work for it a bit Henry? Old age getting to you?

[GJS]

Don't be too glum, Henry. Most middle-aged men I know make 'old man noises' getting up from the chair and tying their laces. You can be forgiven when you're rattling along at 600+ watts.

Hard lines on the row, Shawn. Those broad jumps at c.9ft are mighty impressive.

[hjs]

strange thing though, pulling a piece like this I start making sounds in the last 100m. Can,t keep the air in, never had that before with rowing.

Starting to work for it a bit Henry? Old age getting to you?

Certainly guys But never pulled 1.22 500 s at this rate. Its pretty hard pulling, breathing etc becomes difficult. Still its kind of Funny

[Shawn Baker]

Mixing it up a bit, will alternate 500 m and 1k stuff for a bit- goal here was 1:25.0 at 25spm-timing a bit off as I haven't down any power development rowing in quite some time- nonetheless not too bad!

Off to gym for back squats down to 12" box with 225lbs x 5/sled pushes x 40m with 3 45lb plates added to sled -- 5 rounds of this

Finished with just some easy upper body pump work on the machines

14 days now without any carbs- still going strong

Thanks all for the well wishes!

[Anth_F]

Turned 50 today and had 3 goal for today

1 break 1k 50+ rowing world record
2 dunk a regulation basketball
3 deadlift 500lbs

Of these I felt the deadlift would be easy, dunking was a maybe (last time I did it was about 9 years ago), and the rowing was doubtful based on last few days

Got a good night sleep and felt I was as good as I could be given my current fitness

Started 1k (DF 217) and tried to be conservative through first 500m (around 1:26.2) , but as I got to around 700 started seeing some 1:29s and knew I would not be able to bring it down and thus aborted- I find that I always fade over last 20% of any fairly hard effort no matter how relatively easy I start. Not any surprise but I'll need to take a few more attempts to get it down (not looking forward to it, but it is what it is)

The deadlift was pretty much a breeze (no belt, DOH hook grip)

Got the dunk fairly easily after a few warmup attempts (nice to still have some get up despite being 50 and 240lbs)

After this goofing around went on and got a workout in

30lb med ball push press releases x3 to about 15-16 ft/3 consecutive broad jumps (27ft or so) x 6 rounds

Hang power cleans to 235lbs x 5 singles

10 pound med ball 1 arm baseball throws into wall (5 reps each arm-firing it it with max acceleration) x 5 reps

30lb med ball overhead to wall throws (again as hard as possible) 5 sets of 5 reps

Felt darn good and could have go on for quite a bit longer but was getting late

This was all fueled by the meal below (I'm 13 days into a zero carb experiment)

Whoaa awesome Steak Happy birthday Shawn and congrats

[hjs]

Tried another 500

122.2: 122 121 122.5 122 124 rate 37 33 33 37 36 drag 150

Cape 34, which I overshot, took a extra stroke arms only, had still 12 meters left. Need to ne very fresh to crack 122 at this rate. Had done 5x1500 yesterday, which proberly did not help

[left coaster]

Smokin' fast Henry!! Nicely done.

[sjors]

Tried another 500

122.2: 122 121 122.5 122 124 rate 37 33 33 37 36 drag 150

Cape 34, which I overshot, took a extra stroke arms only, had still 12 meters left. Need to ne very fresh to crack 122 at this rate. Had done 5x1500 yesterday, which proberly did not help

Congrats Henry. De aanhouder wint/dogged does it, is volgens wel aan jou besteed. And for sure that feeling strong and fit helps cracking limits.
Good luck with next attempt.

[Shawn Baker]

1k (30 spm rate cap)first 50 strokes (550m) at 1:26.5- coast out the rest (using "big boy" drag today)

BTN jerks 250lbs/Penta-jumps (40-42ft ish) x 6 sets

225lb jump squat triples/30lb med ball push press release triples to 15ft-ish x 6 rounds

Not bad today

Henry- expect to see sub 1:20 this year from you !

[aussieluke]

https://www.youtube.com/watch?v=vJNyvpNoeDA

Tall much???

[hjs]

1k (30 spm rate cap)first 50 strokes (550m) at 1:26.5- coast out the rest (using "big boy" drag today)

BTN jerks 250lbs/Penta-jumps (40-42ft ish) x 6 sets

225lb jump squat triples/30lb med ball push press release triples to 15ft-ish x 6 rounds

Not bad today

Henry- expect to see sub 1:20 this year from you !

Cheers guys, thats the idea, trying to build the stroke atm, rate and drag wise I have room. Later in the month will do a 1 min for the series, will give me an idea where I stand atm.

[hjs]

https://www.youtube.com/watch?v=vJNyvpNoeDA

Tall much???

Very tall looked good, took 56 strokes. Wr is still 1.10.5 and two others also in the 1.12. Still very nice.

[Shawn Baker]

This little 500m rate 25 row was good for several reasons-

1-I hit my target of 1:25.0 actually very easily
2- I had essentially no slow down at the end
3- barely breathing hard at all

Next will be to bump rate to 30 and target 1:20.0

Rest of workout (which incidentally was done today on about 17 hours fasted, as I was just not hungry) went quite nicely

Deadlifts to 405lbs x 15 reps (no belt) nice and easy

Speed deads at 315lb triples x 8 sets

60 lb med ball ground to air throws (snatch-like motion) to about 11-12 feet 8 sets of 3

Jump rope 4 x100- had to stop as girlfriend was ready to go at this point but felt like could have easily kept going for quite a while

Trained at commercial gym and was amused by both the comedy and the tragedy of what many around me were doing (mostly they are wasting their time)

[bags]

Want to do some faster short distance pieces this year. Still staying lightweight.

Looking <3:05 1k and <1:25 500 (about half a split PB in each) any advice on erg sessions that would be conducive to these goals and what scores I should be looking to hit for those sessions would be greatly appreciated. I did my PB's on these distances with pretty much no speed or power work nearly 2 years ago and I think I could get decent-ish times for a lightweight over them if i trained more specifically for them. I know most of you are a lot bigger and stronger so it may not be a direct cut and paste = success but any advice is welcome

[Shawn Baker]

Just an easy-ish 1k today-target 1:26.5 x 55 strokes (640m today)@30spm

Basically a rest day today

Back to 500m stuff tomorrow!