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.

3 rounds for time of:

• Run 400 meters
• 30 squats
• 115-lb. push press, 20 reps

Accessory Work
3 sets for quality
Practise Double DB Burpee box step overs with 2x12.5-15/20-22.5kg dumbbells x 8-10 reps
30-50 double unders right after
rest 1-2 min bwn sets

Goal is unbroken set and get some grip stamina in while trying to get those double unders in right after db movement. This is pretty crap combination.

Cool down
2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

1A) back squat 4x3x60% (explosive)
1B) high box jumps 4x3

5 Rounds For Time:
400m Run
10 HSPU
10 Box Jumps 60/50cm
10 SDHP 43/30kg
20 DU

50 Double-Unders
35/28 cal Row
50 Double-Unders
5 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans 60 / 42.5kg
6 Push-Ups
9 Air Squats