BRC/CRR Workout Plan
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7/17/20173' @ 20, 2' @ 22, 1' @ 24 steady stateCoached Row4' @ 20, 1' @ 24 alternating steady state10' warm up
2' on, 4' off alternating.
'On' is with increasing rates for each set 24/26/28/30/32. Off is a controlled paddle with good technique and togetherness.
Warm up then 2 x 15 @ 24 at pressure. 5' paddle in between Coached RowRest
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7/24/2017Warm up then, 2' @ 20, 2' @ 22 alternating. Work on ratio and bounciness out of the finish (esp. on the 22s).Coached Row4' @ 20, 1' @ 24 alternating steady state10' warm up
8' 2' @ 24 on, 2' @ 18 off
8' 2' @ 26 on, 2' @ 20 off
8' 2' @ 28 on, 2' @ 20 off
8' 2' @ 30 on, 2' @ 20 off
Warm up then 2 x 10' with 10' paddle in between. 1st @ 24 and 2nd @ 26Coached RowRest
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7/31/2017Warm up then, 2' @ 20, 2' @ 22 alternating. Work on ratio and bounciness out of the finish (esp. on the 22s).Coached Row4' @ 20, 1' @ 24 alternating steady stateWarm up then 2 x 10' with 10' paddle in between. 1st @ 24 and 2nd @ 2610' warm up
8' 2' @ 24 on, 2' @ 18 off
8' 2' @ 26 on, 2' @ 20 off
8' 2' @ 28 on, 2' @ 20 off
8' 2' @ 30 on, 2' @ 20 off
Coached RowRest
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8/7/20173' @ 20, 2' @ 22, 1' @ 24 steady stateCoached RowWarm up then, 2' @ 20, 2' @ 22 alternating. Work on ratio and bounciness out of the finish (esp. on the 22s).Warm up then 3 x 7' with 5' paddle in between. 1st @ 24, 2nd @ 26, 3rd @ 28Warm up then 3 x 7' with 5' paddle in between. 1st @ 24, 2nd @ 26, 3rd @ 28 or steady state if already rowed ThursdayCoached RowRest
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8/14/20174' @ 20, 1' @ 24 alternating steady stateCoached RowWarm up then 2 X 15'. First @ 24, 2nd @ 26 with 10' paddle in betweenWarm up then 2 X 15'. First @ 24, 2nd @ 26 with 10' paddle in between or steady state if already rowed prior dayWarm up then 2 X 15'. First @ 24, 2nd @ 26 with 10' paddle in between or steady state if already rowed prior dayCoached RowRest
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8/21/201710' warm up
8' 2' @ 24 on, 2' @ 18 off
8' 2' @ 26 on, 2' @ 20 off
8' 2' @ 28 on, 2' @ 20 off
8' 2' @ 30 on, 2' @ 20 off
Coached Row4' @ 20, 1' @ 24 alternating steady stateWarm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 or row Monday's workout if rowed yesterdayCoached RowRest
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8/28/201710' warm up
8' 2' @ 24 on, 2' @ 18 off
8' 2' @ 26 on, 2' @ 20 off
8' 2' @ 28 on, 2' @ 20 off
8' 2' @ 30 on, 2' @ 20 off
Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 (or steady state if already rowed same workout Monday4' @ 20, 1' @ 24 alternating steady stateWarm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 or row Monday's workout if rowed yesterdayCoached RowCoached Row/Sculling clinic
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9/4/2017Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 Coached Row4' @ 20, 1' @ 24 alternating steady stateWarm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 Coached RowRest
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9/11/2017Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 Coached RowSteady state/drillsSteady state/drillsSteady state/drillsCoached RowCoastweeks
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