Winter Break Week 3

Monday 1/3/11: Gut-Buster 4x2k

2k's-1) 2k race pace+12sec @ 18spm then 75 situps (as fast as possible)
     2) 2k race pace+10sec @ 20spm then tabata leg lifts (lying on the floor with shoulder blades and head off floor, abs press lower back down flat into the floor, hands under your bum, keep your legs straight and hold them 6 inches off the ground for 20 sec at a time, then rest for 10 sec. 20 sec of work, 10 sec rest for a total of 4minutes.)
    3) 2k race pace+8 @ 22spm then 50 flutter kicks (same as leg lift position except one leg is vertical and other is horizontal.  Switch the legs lightly tapping the floor on the way down.  keep legs 99% straight with 1%bend.  4 kicks equals 1 rep.  depending on how you count, it will either be 50 reps, or 200 kicks. keep shoulder blades and head off the floor.
    4) 2k whatever pace you can hold consistently without tying your feet in.  heels are still in the foot stretchers just not strapped down.  you will notice two things.  hopefully your abs will be extremely fatigued thus highlighting the feel of your lay back.  because your feet are not tied in, you will have to depend on stronger abs with more controlled lay back/finish and very FAST hands away.  it will feel like you are gonna fly off the erg, but as long as you are controlled with body swing and you maintain the fast hands you'll be ok.  if you do not have access to an erg, substitute a 1 mile run and add an extra set of 75 sit ups after the last mile.  stretch quads, hamstrings, glutes and abs (cobra stretch).

Tuesday 1/4/11:  similar theme 4x15 minute rows.  3 minute rest between each set.
1) Feet out-do not strap your feet in.  set damper at 2.  every 3 minutes power ten at 2k race pace.  Steady state rating at 18spm
2)Steady state 22spm strap your feet in.  set damper to 4.5.  every 5 minutes power 20 at 2k race pace-3.  example if my goal split is 1:39, on the power 20's i'll try to pull a 1:36.
3)Steady state 24spm feet out.  damper set at 2.  every 3 minutes power 10 at 2k race pace.
4)Steady state 26spm+ feet in.  damper set at 4.5.  every three minutes power 10 at 2k-3.

running option: similar idea 4x15min runs.
1)every 3 minutes sprint for 30 seconds.
2)every 4 minutes sprint for 1 minute.
3)every 3 minutes sprint 30 seconds.
4)every 4 minutes sprint 1 minute.
three minutes active rest (active rest=15 push ups) between each set.  stretch quads, hamstrings, chest and glutes.

wednesday 1/5/11:
4 rounds of 21-15-9 for time 1minute rest between each round (do not include the 1 minute rests in your overall time)
jumpies and push ups

example: 21 jumpies then 21 push ups, 15 jumpies and 15 push ups followed by 9 jumpies and 9 push ups. rest 1 min.  repeat...teams with the fastest average times will get max points. attempt chest to floor push ups, on knees if you absolutely have to.  if you cannot do 5 chest to floor push ups on your knees, then scale the workout to 15-9-6.  if you can do chest to floor push ups but they are slow, then be slow and complete the workout as prescribed.  stretch chest, quads, hamstrings, and glutes.

Thursday 1/6/11: row 30' damper set at 2.  feet in.
2minutes on, 1minute off.  while on the power aim for 2k race pace+3-5 or better @ 28spm.  on the minute off, go as easy as you want maintaining the best form possible.  start row with 1minute off, so that you can end the piece on the power.  extra point if you can negative split.  send in total meters.  stretch hamstrings, glutes and quads.

Friday: off. yay!  Drink lots of water.  Eat bananas, take fish oil.  all three will help your muscles recover.

Saturday: Thigh/Glute Buster 1 minute rest between sets
250 meter row max rep squats
250 meter row max rep lunges (alternating legs each lunge)
250 meter row max rep squats
250 meter row max rep lunges
250 meter row max rep squats
250 meter row max rep lunges

get a good warm up on the erg with damper set at 2.  when you are ready to start the workout out set damper to 4.5.  for the row aim for 28spm max split with control :)  on the max sets of squats and lunges if you pause longer than a one-one thousand count, the set ends.  on max reps keep going even if it gets boring and your number of reps are ridiculous.  i wanna see max reps in the 100's or 200's or better!  keep track of each individual set of reps and splits.  definitely stretch hamstrings glutes and quads after the workout.  again teams with highest average reps and lowest average splits will get max points for this workout. if you do not have access to an erg, guess what?  you get to substitute 25 burpees for each row.  Yay, burpees!!!

Sunday:  we'll give the legs a break, and focus on abs and arms.
reverse pushups/dips same basic thing.  if you have access to dip bars (parallel bars) use em.  if not you can use a bench or the edge of your bed, or even the floor.  place hands flat on the floor, with fingers facing forward.  keep your elbows in close to your ribs.  and bend from the elbow as deeply as you can.  if you are using bars, try to touch your shoulder to your hands.  if you are on a bench or bed same idea.  if you are on the floor, just bed until your bum touches the floor.  then extend to a straight arm position.  if your elbows hyper extend, dont go past straight into the hyperextension.  just to straight.  this exercise will work your shoulders and triceps.

3 rounds of 21-15-9 reverse-push ups/dips, situps and back extensions.
for back extensions lay on your belly on the floor.  arms reaching out ahead of you like youre flying, raise your ribs, chest, head arms off the floor along with your legs and hips as high as you can, then fully release back down without flopping.  your body will look like the letter U, or some variation of that.  back extensions will work the postural muscles in your back.  all along the spine on either side, and up in between the shouldr blades.

example: 21 dips 21 situps 21 back extensions, then 15 dips 15 situps 15 back extensions, then 9 dips 9 situps 9 back extension.  no break rest.  start again at 21 and repeat cycle 3 times.  stretch chest, shoulders triceps abs and back.