Hello Ladies! For those of you who were around during the summer of 2011, most of this will look remarkably similar, and the weights should be familiar as well. One key thing to note is that we will no longer be doing “Agility Exercises,” but instead have been supplied with plyometrics. There will be a page for the weights, the tempo runs, and the erg workouts as well. The plyometrics have been credited with being crucial to Soviet olympic success in the 1980s, so hopefully they can help us as well! They are designed to be quick, powerful movements which can get your muscles warm in a hurry, or help stretch them out a little bit. The workouts start on Friday, June 1st, and build in intensity. Obviously we encourage any outside rowing that you do at a boathouse this summer, or even other athletic endeavours!
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CREW June 2012 |
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| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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**You can substitute ERG Workout 1,2 or 3 for a 2 mile run at anytime** |
**ALSO, you can substitute a Cycling/Spin Class for any 1mile or 2 mile run*** |
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1
Pick 2 Plyo Small Tempo Run #1 |
21 Mile Run/
10:00 min. |
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| 3 | 4 | 5
Pick 2 Plyo Small Tempo Run #1 2 sets |
6 | 7
Jump Rope Workout Small Temp Run #1/ 2 min. rest Small Tempo Run #2 |
8 | 9 1 Mile Run/
9:00 min. |
| 10
Lifting Begins |
11
Lift Total Body |
12
Pick 2 Plyo
2 Mile Run/ 16:45min.
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13
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164
Jump Rope Workout Small Tempo Run #1 Small Tempo Run #2 |
15
Lift Total Body |
16 |
| 17 | 18
Lift Total Body |
19
Small Tempo Run#1 –rest 2 min. btw sets-
Small Tempo Run#2
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20 | 21Jump Rope Workout
2 Mile Run/ 16:30min.
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22
Lift Total Body
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23 |
| 24 | 25Lift Total Body | 26Pick 2 Plyo
1 Mile Run/ 8:45min.
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27
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28
Small Tempo Run #1 —2min. rest—-
Small Tempo Run #2x2sets –rest 2 min. btw sets– |
29
Lift Total Body |
30 |
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CREW July 2012 |
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| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | 2
Erg Workout #1 |
3
Lift Total Body
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4
Jump Rope Workout 2 Mile Run/ 16:15min.
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5
Lift Total Body
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6Small Tempo Run #1 x 2sets
Small Tempo #2 x 2 sets
–rest 2min. btw. Sets—
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7 |
| 8
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9
Pick 2 Plyo
1 Mile Run/ 8:30min.
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10
Lift Total Body
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11
Small Tempo Run #2 x 2sets
Small Tempo #3 x 2 sets
–rest 2min. btw. Sets—
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12
Lift Total Body
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13
Erg Workout #2
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14
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| 15
NO LIFTING THIS WEEK |
16
Erg Workout #3
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17
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18Small Tempo Run #1 x 2sets
Small Tempo #2 x 2 sets |
19
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20Pick 2 Plyo
2mile run/ 16:15min.
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21 |
| 22
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23
Erg Workout #1
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24
Lift Total Body |
25
Small Tempo Run #3 -1minute rest- Small Tempo Run #2 x 2 sets –1min.rest btw sets–
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26Lift Total Body | 27
Pick 2 Plyo 1 mile Run/ 8:15 min.
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28
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| 29
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30
Erg Workout #2
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31
Lift Total Body
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CREW August 2012 |
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| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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1
Run 1 Mile/ 8:00 min.
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2
Lift Total Body
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3
Pick 2 Plyo Run 2 Mile/ 16:00min.
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4
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| 5 | 6
Jump Rope Workout Erg Workout #3
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7
Lift Total Body
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8
Small Tempo # 1 Small Tempo #2 Small Tempo #3
-1:30minute rest btw sets-
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9
Lift Total Body
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10
Pick 2 Plyo
1 Mile Run/ 7:45 min.
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11
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| 12
Erg Workout #3 |
13
Small Tempo Run #3 x 4sets
-1minute rest btw sets-
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14
Lift Total Body
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15
Pick 2 Plyo
Erg Workout #1
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16
Lift Total Body
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17
Small Tempo # 1 Small Tempo #2 Small Tempo Run #3 x 2 sets
-1minute rest btw sets-
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18 |
| 19
Off Lifting until at Bryn Mawr!
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20Jump Rope Workout
Run 1 mile/ 7:30 min. |
21 | 22
Pick 2 Plyo
Run 2 mile/ 16:00min. |
23 | 24
Erg Workout #2
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25 |
| 26 | 27
Small Tempo Run #3 x 4 sets
-1minute rest btw sets-
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28 | 29Jump Rope Workout
Erg Workout #3
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30 | 31
Back to Bryn Mawr!!! |
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