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Updated: May 15

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



Check our last blog post about the Rowing Clinic!


PROGRAMMING INFORMATION


Strength Cycle Information - MAX WEEK!

This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


MONDAY


STRENGTH:

  • Split Jerk

CONDITIONING:

  • Pull Up

  • Push Up

  • Air Squat

TUESDAY


STRENGTH:

  • Snatch

CONDITIONING:

  • Deadlift

  • Double Unders

  • Box Jump


WEDNESDAY


STRENGTH:

  • Clean

CONDITIONING:

  • Shuttle Run

  • Hang Power Clean

  • Airdyne Bike

THURSDAY


STRENGTH:

  • Snatch Balance

CONDITIONING:

  • Row

  • Wall Ball

  • Toe To Bar

  • Box Jump

  • Sumo Deadlift High Pull

  • Burpee Over Bar

  • Shoulder To Overhead


FRIDAY


CONDITIONING:

  • Run

  • Ring Row

  • Overhead Squat

  • Double Under

  • Floor Wiper

  • Airdyne Bike

  • Pull Up

  • Front Squat

  • Box Jump Over

  • Bike Erg

  • Chest to Bar Pull Up

  • Back Squat

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Bench Press

  • Box Jump

  • Toe To Bar

  • Run

ACCESSORY:

  • Bodybuilding Pump Session


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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Updated: Jun 2



Learn all the things you DON'T KNOW about rowing.


Conor coached for the University of Washington Rowing team from 2009-2016. He coached 5 years on the Women's team and won three Pac-12 Championships. Before that he coached 2 years on the Men's team and won a National Championship with the men's four.


Conor has coached walk-on rowers with no experience and international elite juniors rowers from all over the world. He is a Crossfit Level 1 certification and is currently the Head Junior Rowing Coach for the Vancouver Lake Rowing Club.


Conor loves to teach and loves to help athletes improve their performance.


He will be going through the following things we don't get much time to talk or learn about in class:

  • Learn about the ergometer itself and learn how it works and what the numbers mean.

  • Learn about parts of the stroke and talk about the physiology of producing power on the machine.

  • Learn about pacing and tips to produce your best scores on the machine for different distances.

  • At the end you can ask all the questions you want before we test what we learned in a relay style workout.

The fundraiser is for Vancouver Lake Rowing Club. The club is a non-profit club that started in 2002. We have 45 junior rowers (age 12-18) and are hoping to expand to 100 rowers by the fall of this year.




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TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



MURPH DINNER GET-TOGETHER!

  • Saturday, May 21st

  • 3pm to 6pm

  • Pick up your Murph apparel & eat as a community!

  • Ge to know the people you don't!

  • Raffle off free merchandise, supplements, gym credit, and more!


PROGRAMMING INFORMATION


Strength Cycle Information

This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


MONDAY


CONDITIONING:

  • Run

  • Pull Up

  • Push Up

  • Air Squat

TUESDAY


STRENGTH:

  • Snatch Balance

  • Snatch

CONDITIONING:

  • Deadlift

  • Box Jump


WEDNESDAY


STRENGTH:

  • Clean

CONDITIONING:

  • Row

  • Wall Ball

THURSDAY


STRENGTH:

  • Split Jerk

CONDITIONING:

  • Double Under

  • GHD Sit Up

  • Power Clean


FRIDAY


CONDITIONING:

  • Airdyne

  • Medicine Ball Lunge

  • Slider Tuck In

  • Wall Ball

  • Hang Dumbbell Clean

  • Dumbbell Burpee

  • Run

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Row

  • Push Press

  • Kettlebell Lunge

  • Run

ACCESSORY:

  • Bodybuilding Pump Session


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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