Weightlifting Program for Rowing

Hi everyone,

I’m in winter training right now and am looking to maximize strength and fitness for ergs.

I lift every second day. I have 2 workouts I alternate and was wondering if these are ideal exercises and rep ranges/sets:

Day 1: 6×3 power clean 4×5 front squat 3×6 knee over toes lunges 4×5 military press 5×5 BB rows 5×5 expl. Pushups

3x12ea crab walks


Day 2:

5×5 Sumo DL 5×5 back squat 5×6 db bench 5×5 chin up 5x8ea clams 4x6ea db rows 3x12ea weighted calf raises


thanks for any feedback.

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Via:: Reddit Rowing

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