Indoor Rowing Power Training

Needed to get some cardio in today before weights for upper body and power tests.

5000m - 20:30.2 - 2:03 - r23 - good sweaty meters

5,4,3,2,1 - wide grip chins
3 x 8 x #15 45 deg lat pulldowns
3 x 8 x #8 reverse flye machine
15,12,8 x 50kg incline bench

100m - 16.1 - 1:20.5 - r45 - df78 (min drag test)
200m - 1:26.5 - r27 - max drag

Max r20 tests at low, max and mid drag:

30s - 167m - 1:29.8 - r20 - 483w - df100
30s - 167m - 1:29.8 - r20 - 483w - df175
30s - 168m - 1:29.2 - r20 - 492w - df139

Then went and found Mat to take a video of me doing one of these r20 30s bursts for those that asked to see what it looked like. Only thing is - can't work out how to rotate the first bit without a video editor facility that works!