Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

https://instagram.com/p/BTzdDdvgEBz/

This workout was exactly 100 strokes- I was fairly pleased

Paul, keep pushing

Henry, jealous of the ski-erg- one day!

[T_M]

I think I mentioned this before a while back...but one of the things I like about rowing is that you can experience (to a certain extent) what the highest achievers in the sport can do, if only for a stroke or two. For example, I will probably never pull a 1:15 500 like Shawn (maybe I'll start the all meat diet ) but I know what it's like to pull a 1:15 stroke two or three times. Same with a sub 6 2K...I might be able to last 500 meters at that pace, but certainly not four times that distance!

Contrast this with powerlifting for example...my best ever bench press (many many moons ago) was 360 lbs. But I got absolutely stapled by anything over 405. I could never experience the weight that a really big bencher could handle.

[Shawn Baker]

https://instagram.com/p/BT18934gX4G/

Deadlifts were so so- not quite what I wanted but not bad

https://instagram.com/p/BT2At3mAWdq/

On a positive note- was able to PR 100m at 13.6 (had 1:3.5 but got rounded )- Ties 50+ WR

Played with a little post activation potentiation a bit with these

[cannondalerugby5]

https://instagram.com/p/BT18934gX4G/

Deadlifts were so so- not quite what I wanted but not bad

https://instagram.com/p/BT2At3mAWdq/

On a positive note- was able to PR 100m at 13.6 (had 1:3.5 but got rounded )- Ties 50+ WR

Played with a little post activation potentiation a bit with these

Hi Shawn

C2 must be getting fed up with updating the records
Your going really well,perhaps something that is not so obvious is the thinking behind the achievements
This was a typical example of wisdom, don't push into injury and write off weeks.
Your training is A great example of the physical and mental physical planning/ balance/execution
For me I still think the dead lift 20 reps is the highest bar you have set to date
I cannot get past 5
Think I can get my head around the other achievements but this one is pain

[hjs]

Skierg

10x100 rest 2 min. Dr164 123.9/60

Max rep 16.3 121.5/66
Max pace 1:18.8 715 watt

[dwalk]

https://www.instagram.com/p/BT6kiijhXXN ... by=dwalk71
https://www.instagram.com/p/BT6kgfAhxCg ... by=dwalk71
10x100 2min rest drag174 119.7 no rolling starts, didn't start until rest time hit 0
Last night after moderate deadlifts 80%(380lbs), strict military press, and pendlay rows. Started the rowing about 3 min after final set of rows.

[Shawn Baker]

https://instagram.com/p/BT7pqI0A3Zk/

Had some weird monitor stuff happen on my last rep of 10x100m intervals on 2 min rest (should of been 1:09.8 avg at 40spm)

Afterwards was able to pop off another 100m PR and new 50+ WR at 13.5 (1:07.5)- honestly feel that on fresh legs and more practice can go 13.3

Nice job DWalk, Paul, T_M, Henry and everyone else- it would seem sprint rowing is starting to take off a bit! (And that's a good thing IMV)

Steve, you gotta have a big ego to get to the top, but at the same time you gotta know when to dial it back!

[hjs]

Repeat 10x 100 rest 2 again. Drag 163, 10 strokes per rep.

1:19.2 /38 first three 16.0, last 7 15.8. Find the rounding a bit annoying.

Last 7 reps power max 800/810 watt. Often just a tad high on the rating, power rounds down due to letting the meter run a bit.

[hjs]

Repeat 10x 100 rest 2 again. Drag 163, 10 strokes per rep.

1:19.2 /38 first three 16.0, last 7 15.8. Find the rounding a bit annoying.

Last 7 reps power max 800/810 watt. Often just a tad high on the rating, power rounds down due to letting the meter run a bit.

Firstly strong sesh Henry, secondly me too, thinking next time putting them up as 10 x 101m

Don,t know if that's pretty possible. In the doesn,t matter much, aim is to get this a bit better. Which means 90% raw strenght.
Tweaked my back though feels pretty crap now..

[Shawn Baker]

https://instagram.com/p/BUANXyogi4z/

Yesterday 500m in 1:15.3 to tie PR

https://m.youtube.com/watch?v=aIJgNLt5ihI

Today- all I can say is that the rowing machine never stops competing, you have to take the victory and never take off the pressure- heart breaking to go from 1:14.6 with 30m to go and end at 1:15.1- C2 I'm coming for you tomorrow, and I plan on winning!

Finished up with some 150s

https://instagram.com/p/BUATFvtA393/

[hjs]

Great again, fly and die only shows you give it all, its your way of doing this.

[Anth_F]

Outstanding commitment.

[Shawn Baker]

https://instagram.com/p/BUDK_XrAdUA/

The pleasing thing about this effort was that I honestly was not feeling all that great today and was a little under motivated- adjusted my start a bit to more of a short stroke sequence and the row was actually almost easy-ish (for a PB anyway)- I feel I can still go a fair bit faster still, but am fairly pleased with this one- once again this is done on a 100% Carnivore diet- I have not consumed any plant food in 6 months and my performance continues to improve almost daily! I do not take drugs, hormones or supplements and I think to take drugs and hormones is cheating when it comes to athletics!

I think in the short term 1:13 is possible for me soon!

[Bloodbuzz Corio]

Brilliant! Congratulations Shawn!

Interesting to see the change in approach to the start - any more technical modifications you're considering to get to 1:13.x?

[GJS]

Fantastic, Shawn.