Fitness
10 minutes:
Dead lift technique
Performance
Build to a heavy 5 Dead lift
Sport
Deadlifts
5 x 5 @80%
All levels
“Repeated power output test”
Set the damper 2-3 higher than your normal set up
6 rowing intervals:
60 seconds row watts @BW
then…
8 pulls x max effort
Rest 2 minutes
Record last pull on each set then add together and divide by your body weight.
Example:
Man weighing 200#
6 sets added together = 2,790 watts
2,790 watts divide by 200 # = 13.95
Technique notes:
“70% ish of your power output is coming straight from the legs on the drive. As soon as the drive ends, your watts are going to go down because you’ve disengaged the larger power-producing muscles. This is one of the reasons why feeling the suspension on the handle is so important. Opening the back too early will decrease your watts, as will shooting your tail and disengaging the legs before you’ve even started your stroke. Watts is a good way to keep rowers honest about their technique because it’s not going to lie like splits can…let’s produce major Rebel power!”
