11/15 Technique Tuesday

Ask anyone who has ever rowed a 2k and they will tell you at some point during the piece you will enter the pain cave. The pain cave is that dark mental place where you're certain you can't go on, you can't take another stroke, you're going to die. 
Don't worry, you're not going to die. Rowing through the pain cave is a skill that can be developed. Take a deep breath and tell yourself to take another stroke...then another. You'll get through it!
Today's workout is all about pacing. A great pacing strategy is to row negative splits. We have been working negative splits for a while now, specifically in preparation for today's workout. A great strategy is to add 20 seconds to your fastest 500m split and work down 5 seconds every 500 meters. Good luck!   
Today's Workout 
Pressing Progressions:
3-5 rounds not for time. Pick a handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed. 

Level I

1. ​5 downward dog handstand pushups (HSPU)
2. 10 second ring support hold
3. 5 pistols each leg with a box

Level II

1. 3 strict partial range of motion (ROM) HSPU
2. 10 second dip support hold 
3. ​5 pistols each leg with bands

Level III

1. 3 strict full ROM HSPU
2. 3 strict ring dips
3. 5 pistols each leg

then, 
Row 2000m
This is a classic rowing test-piece. This is the distance rowed in the Olympics and for collegiate and national titles. This workout is used by Beyond the Whiteboard to determine your endurance fitness level. Compare to June 19, 2015.  ​