41

5'-3'inbtw
2:27.6 13T
2:21.2 14T
2:15.8 16T
2:14.6 17T
2:19.4 15T
2:25.2 13T

42

42
p.tesi halter
salı 1x 1 saat
cars 30' 20 T 2:16.5
pers 30' 18 T 2:21.8
20' 20T 2:18
10' 22T 2:14.8
cuma 6x5' 3'btw
2:26.5 13T
2:21.7 15T
2:17.8 16T
2:16.4 16T
2:20.9 15T
2:26.4 13T
c.tesi
pompa 1x 30'
pazar .....

You Know You're a Rower when:-

-You are up before the sun on most mornings.
-You are still on the water when the sun sets.
-Pain has a whole new meaning: The Erg.
-Blisters on your hands are part of your daily routine.
-You have calluses thick enough to stick pins through. NASIR
-You laugh or get annoyed when people try to erg.
-You can rip a blister open with your teeth without even flinching. ÇEKİNMEDEN
-You find nothing amusing about the terms "Stroke", "Coxswain", or "Cox Box".
-Your mind set is row,erg,eat, sleep, row, erg, eat, sleep.
-You know what jumpies and scullies are.
-You do ab work for fun. ABDOMINAL
-You are willing to sacrifice blood for speed.
-You scare most other sports athletes when you tell them your daily workouts.
-You know what a Rowers High is.
-Screaming in pain are part of the workouts.
-You puke on regular basis after working out. KUSMAK
-You both love and hate the sport you do.
-Your are dominated by a person (coxswain) who is normally half your size.
-You travel on average about 3 hours to compete.
-You live in Under Armor or JL spandex and love that feeling. TAYT
-Getting your ass raped has a whole different meaning.
-"I can't, I have rowing" is your excuse for everything.
-You know what SWING is. SENKRONİZASYON
-The Boathouse is your second home.
-Two practices per day don't surprise you.
-You enjoy torturing yourself daily.
-"Rowing is life, everythng else is details"
-You know what true teamwork is.
-You love the feeling of totally destroying a boat in a race.
-Your Boathouse jacket is one of your most prized position and you know what it takes to earn one.
-When rowing becomes a way of life rather then just a sport.

If you answer yes to any of the above then you're a rower!
You know that you're the badest, toughest and strongest athletes around and you are dam proud of it!

Rowers are better in bed!

TOP TEN REASONS ROWERS MAKE THE BEST LOVERS:
1. We are ALWAYS nearly naked
2. No matter how tired we are we always keep on going
3. We've had tons of training to get this good
4. We have excellent endurance and stamina
5. We are ready to go at 6am
6. We're not afraid to get wet
7. We set speed records while maintaining good form
8. We listen to our cox and go on command
9. Our stroke is never off
10. Power Hour isn't just for erging

40. hafta

P.tesi: 10' in btw
30' 20T 2:14
20' 18T 2:16.6
10' 20T 2:13.7

Çarş: suuuuuu
ne suyu
3x20'
2:15.6 20T
2:16.6 18T
2:17.9 20T

Perş: 60 dakka koşu

Cuma: 6 hareket 4 set 2000m ısınma-soguma
(100tekrarlar-feci benchler, kol cekmeler, squatlar.... bkz: test derecem)

C.tesi: su 2x

Pazar: 24T 157w 2:11.4 (62 kg-2,5) :(