I am thinking of doing something along the lines of thos to shake things up for about 8 weeks.
Dead lift 140kg
Rower squat/Front squat 60kg
Barbell Row 50kg
Dumbbell shoulder press 20kg’s
Back squat 100kg
Stiff Leg Dead lift 100kg
Barbell military press 50kg
Dumbbell double handed row 20kg’s
Maximal reps (near failure)
4 total circuits.
The basic idea is to do as many reps as possible with a set weight for the duration of the program and aim to increase reps, not weight. I can do all the weights lifted for 10+ reps, the goals is to be in the 20’s by the end of 8 weeks. Doing the exercises in order as listed for 4 total circuits. I have done it in circuits with pretty high volume to stimulate what its like in a rowing race
OPTIONAL: Assistance and power day. I will do this if I am feeling up for it.
Power cleans/hang cleans
Snatches/light overhead squats
No set rep scheme, this workout is simply to produce power thought the power lifts, probably working up to heavier sets at very fast speeds, focusing on explosive power and control.
Heavy triceps, Light chest training
Rack bench lockouts 5x5
Triceps dumbbell extensions 3x8
Pec flyes 3x12
Varied cline light weight benching. 3x12
Now this goes on top of some pretty heavy ergo-rower training. So some extrmeley intense long cardio. I have done it in circuits with pretty high volume to stimulate what its like in a rowing race.
I think the 2 set days going for maximal reps and one optional workout for other things is sufficient.