October 20, 2026
Daily Session — October 20, 2026
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Warm-Up
General (7:00): 3:00 Easy Row (damper 3, conversational pace) Then 2 Rounds: 10 Air Squats 10 Good Mornings (empty barbell or PVC) 10 Ring Rows 10 Hollow Rocks 10 Band Pull-Aparts Specific (10:00): 2 Rounds, damper at 3-5: 10 Arms-Only Strokes 10 Arms + Body Strokes 10 Half-Slide Strokes 10 Full Strokes, legs driving first Then 3 x 30 s Rows with 30 s rest: #1 at 60% effort #2 at 75% effort #3 at 85% effort Then 250 m Row at goal 2,000 m pace. Self-check: if you held a split under 3:00/500 m for the 250 m with steady breathing and a consistent stroke, do the Rx 2,000 m (the cap needs an average under 3:15/500 m). If you faded, spiked your split or couldn't settle your breathing, do the scaled 1,500 m.
Coach's note: Primes the legs, hips and lats for 2,000 m of drive-hinge-pull, and the hollow rocks and good mornings brace the trunk and low back for the stroke. The self-check 250 m tells you your honest pace: if you held under 3:00/500 m comfortably, go Rx; if it felt like a fight, take the 1,500 m and keep the pace even.
Strict Press
Every 2:00 for 10:00 (5 sets): 3 Strict Presses Build to a heavy triple. Start around 65% of your 1-rep max and add weight each set, finishing around 85% (RPE 8). Stop adding weight once bar speed slows or you need to lean back.
Coach's note: Heavy pressing works a pattern the row barely touches, so your legs, back and grip stay fresh for 2,000 m. Aim for RPE 8 on the top set and don't grind a fourth rep; you still need your lats and trunk to hold the stroke.
Long Pull
For Time:2,000 m Row Set the damper at 3-5 and hold an even pace through the middle 1,000 m. Empty the tank in the last 500 m.
Coach's note
- Stimulus
- Threshold effort, about 8:00-10:00 for most. Uncomfortable but controlled until the last 500 m. Don't sprint the start: going out 5+ sec/500 m too fast costs more than it gains.
- Muscles
- Legs first (quads, glutes), then back, lats and hamstrings. Arms and grip stay light. The strict presses barely touch the row, so only your upper back may feel a little tight.
- Strategy
- Damper 3-5. Hold your goal split for the first 500 m and the middle 1,000 m (e.g. 2:10 for 8:40). Last 500 m: drop 5-8 sec/500 m, final 250 all-out. Drive with the legs, 24-28 strokes/min.
- Scaling
- 1,500 m row, aim for 6:00-7:30, same damper and pacing, last 400 m all-out. No rower: 3,000 m bike erg. Still too hard? Hold a split 5-10 sec slower per 500 m and keep the distance.
Cool-Down
3:00 Easy Row or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Seated Hamstring Fold 1:00 Lat Stretch on the Rig (each side) 1:00 Overhead Triceps and Shoulder Stretch (each arm) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose
Coach's note: The row hammered your quads, hamstrings, lats and forearm grip, and the strict presses loaded your shoulders and triceps. The couch stretch and hamstring fold release the legs, the lat stretch opens the pulling muscles, and the triceps stretch and forearm smash address the press and the handle grip.
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