Rowing Annie and a Pressing Variation

JT Scott | 02/09/2020 | 3

Increasing our major lifts is (for most deconditioned, beginning, or intermediate athletes) a matter of just “do some damn reps”. Strength training programming doesn’t always have to be particularly fancy; for most people if you just do loaded reps consistently you will get stronger. Of course, we at CFSV strive to be more efficient by being smart about how we program those reps, but the simple version works pretty well for most people.

Overhead Press can be a little different. Even though the principle is still largely the same, your Strict Press training can be impacted by loads of factors on any given day, like your sleep or shoulder tension etc etc. As a result it can sometimes be harder to just rely on reps at a percentage to get you reliably stronger – particularly when you’ve already made the easy beginner’s gains.

One great strategy to “knock it loose” – or more to the point, identify and train some elements that are holding your overall progression back – is to use pressing variants. Today we’ll be using a seated dumbbell press to put weight overhead, and we’ll be working on a tempo that will definitely challenge your eccentric control in the movement and your shoulder stabilizers.

Then it’s time for some cardio! I did warn you a few weeks back that you’d be spending more time on the rowers…

Seated DB Press x5
Tempo: 30×2

“Rowing Annie”
500m Row
50 Double Unders
50 Air Squats
400m Row
40 Double Unders
40 Air Squats
300m Row
30 Double Unders
30 Air Squats
200m Row
20 Double Unders
20 Air Squats
100m Row
10 Double Unders
10 Air Squats

3 comments for “Rowing Annie and a Pressing Variation

  1. JoshMc says:

    Str: did 1 set @ 35# DB
    WoD: 14:05 Rx

    WoD is actually situps instead of airsquats (so more akin to normal Annie, plus the rowing).

  2. BenB says:

    STR: 30#
    WoD: 15:03 Rx

  3. Nadav says:

    STR: most rounds @ 25# then 1 set of 30#
    WOD: 17:41 @ double singles

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