Strict Toes to Bar 3 x 8-10
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Band-pull-aparts, kämmenet alaspäin vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

Penkki 6x5x80%

Kyykky 6x2x80%

Power Clean

5 x 3 x 70%

Snatch Balance

3 x 3 x 65%, 2 x 3 x 70%

Push Press

4 x 4 x 75%

Muscle Snatch

1 x 5 x 70%, 2 x 3 x 75%, 1 x 3 x 78%

3 Sets :

10 Box jumps
15 V - Ups

Gymnastic capacity
Warm up after rowing metcon
2 rounds
3 inch worm with push up
3 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold
before starting WOD test 1 set of 2-3 shspu

Every 2 min for 10 minutes (5 sets)
Strict HSPU x 6-10 reps (unbroken set)

Score is total number of shspu. Scale this workout for yourself to get 10+ reps unbroken when fresh. So maybe 1 abmat to get through this. Dont go all out on first two sets.

Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min banded bully strech
1+1 min bicep/chest strech againts wall

• 3min.: Row/Bike/Run

• 60s. Spider lunge + twist

• 60s. Up/down dog

• 60s. Side squat

• 2 rds:
  6-8 Muscle clean (below knees) + press
  6-8 Front squat

• 2x 3-position clean (~20-40%)

• 2x3 Squat clean (~40-60%)

After Bench Pressing take Rowing Prep:
:30 moderate + :15 sec fast - > rest 15s
:30 moderate + :15 sec fast
rest 3-5 min and start workout

Hinshaw Row Program week 3

Workout Definition
4 sets:
400m at 6min test (or fast) pace,
60sec at easy pace,
Rest 4min (after 4 sets),

2 sets:
200m at 6min test (or fast) pace,
60sec at easy pace,
Rest 2min (after 2 sets),

1-minute sprint at max effort

Score total meters
Comment distance & average 500m pace from 1min sprint

3 rounds for quality
20s hand stand
3 negative HSPUs
5 BAR MUs
10 pistol squats

A Penkkipunnerrus tangolla (rest-pause tekniikka) x 12 + 8 x 3 sarjaa
2. viikolla x 14 + 10 x 3 sarjaa. Toistojen välissä 10 sek lepo. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat penkissä!
B1 Vinopenkki käsipainoilla, neutraali ote x 6 x 3 sarjaa
B2. Etunojapunnerrus variaatio (kahvat/ renkaat) x 6 x 2 sarjaa
C Kulmasoutu tangolla x 12 x 2 sarjaa

Power Snatch

5 x 3 x 70%

Jerk

2 x 3 x75%, 2 x 2 x 75%

Clean Pull

4 x 3 x 90%

Back Squat

2 x 3 x 75%, 3 x 3 x 80%

5 sets @mod/fast pace
400m run (target 1.30-1.50)
2 min rest bwn
Score your times. Put the total time in.