Skill Work (3x) 2 min plank 10 Scare Crow 20 Hollow Rock – Strict Pull-ups 3 Narrow Chin 3 Pull-up (overhand grip, neutral width) 3 Wide Overhand
CONDITIONING 3500m row
Technique refinement and the Damper on the C2 rower
Power Pull: Shoulders stay connected to back, rigid mid-line, power through the legs, then the hips, then lay back and pull arms through -elbows back, not out.
Return: Arms punch out straight, over straight legs, allow the torso to follow, chest over thighs, closing the hip, readying it for the next pull. Knees bend AFTER hands pass over. Elbows are straight, ready for the tension of the next pull.
2:1 ratio of time on return:pull
Lead the pull with your butt, not your shoulders. That creates too much lay-back, robbing the power of the hip. Lay-back and release the hip power at the end of the pull.
Legs stay straight, knees down, until the hands pass over, leading the torso over.
Here is a video on techniue refinement.
The damper on the rower is something that takes time to understand and is not simply resistance. Below is a great video that will help you better understand how to use the damper to best suite your rowing style/ability.
Here is another video that talks a little more about it as well as drag factor.
The key is test, test, test and find out what works best for you.