30 minute warmup on the stationary bike (manual, level 13)

Then into a strength session

Squats
(limited depth to protect my knee, put a Bench behind me and stopped when my butt hit it, it was about 3/4 depth)
45 x 10
95 x 10
145 x 10
165 x 8 x 3 sets

Chin ups
Unassisted x6 (yes! I’m making progress)
assisted x6 x6 x4

Good Mornings
45 x 10
95 x 10
145 x 10 x 3 sets

Push ups
(with rotating handle pads)
10 x 4 sets

Pretty happy with how that went, especially the squats.  I really want to work on leg strength and preserve range of motion.  I felt safe doing the squats this way.

Not by coincidence, I saw a tweet from Yann La Meur reviewing a paper by Rhea.  This was talking about the specificity of squat training.  In the experiment they took 28 collegiate athletes and only varied the type of squat exercise that they did within an otherwise identical strength training program.  They found that quarter squats translated into bigger improvements in vertical leap and sprint speed than either full squats or half squats.

Now, of course the range of knee motion for rowing is a lot larger than running or jumping, so I am not sure that quarter or half squats are good for specific rowing training, but I found the article very interesting nonetheless.  Mainly though, I want to avoid having my knee lock up while I have 200 pounds on my shoulders.

Tomorrow:  Stationary Bike endurance session, ~ 60 minutes.