4 Rounds, each for time

400m Run
8 Hang squat cleans @ 83/61kg
8, 12 or 16 Handstand push-ups*

– 2:00 Air bike @ easy for recovery between rounds –

• Choose a challenging number of HSPU that you can still do in no more than 2 sets

Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
The intent of active rest is to work on recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
Adaptation. Improve your work and recovery capacity. Improve lactate clearance.

Movement options.
Run → 500/250m SkiErg or Row OR 1000/500m BikeErg
Hang squat clean → 70/47.5kg , 61/43kg

LIGHT-MODERATE WEEK 1/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10x DEAD BUG plate PULLOVER
5x/side LATERAL LUNGE or COSSACK SQUAT
5x SQUAT JUMPS
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: DEAD BUG plate PULLOVER

video: LATERLAL LUNGE

video: COSSACK SQUAT

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

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BLOCK NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + SPLIT JERK *the height of the barbell is in the power position, clean from pwr pos.- hold this position for 2-3 seconds before clean, split both side 2=1+1
2x1x[2+1+2]@barbell, 3x1x[2+1+2]@55-60%, jerk-%, rest btw sets 2min

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SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2-3x1x[2+2+2+2+2]@light barbell, rest btw sets 1min

B1. PAUSE OHS + OHS *3 sec pause at the bottom
2+3@barbell, 2+3@up to 70%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

B2. SNATCH BALANCE + OHS
2+3@barbell, 2+3@up to 70%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
5@up to 70%, then DROP SETS 4-5x5@-10%, fs-%, rest btw sets 3min

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DEFICIT CLEAN DEADLIFT *put the red platform under your feet
6@70%, 6@75%, 6@80%, jerk-%, rest btw sets 2min

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video: TALL CLEAN

video: PAUSE QUATER BACK SQUAT JUMP

video: DEFICIT CLEAN DEADLIFT

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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video: LU RAISES

video: MEADOWS ROW 1:52

EMOM2 x 8

1-4:
2x squat clean, first pause 5cm from a floor, second pause above knee @50-55%

5-8:
2x squat clean, pause above knee @60-65%

EMOM2 x 7

2x squat clean @65-75%

Bar Muscle up

E2MOM, 5 rounds
1-6 Bar MU
8-12 Burpee to target

Every 1 min for 12 mins, alternating between:
Min1: Wall Facing Handstand Hold, 20-30 secs
Min2: 8 Tempo Ring Rows (3" down,fast up)
Min 3: 20 V-ups/ sc: alt. V-ups

Snatch
1 Hang Squat Snatch + 1 Snatch
6 x Every 1:45 (Build)

3 sets 2 x 5s Knee Level Hold Snatch Grip
~1RM Snatch Weight

A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull-unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM 5:
1 Snatch Balance @65-70% 1RM Snatch Balance

——— Directly into ———

EMOM 5:
1 Snatch Balance @75%

Reverse Lunge (Front Rack) 8-8-8-8

Build to best of the day ( 8reps), 4/side alt. legs
--then--

3 x 8 @ 80-90% of the daily max