Light recovery jog around Hietsu

Shoulder press 3x1

As many rounds as possible in 23 minutes:

9 Chest to bar pull-ups
15 Power Clean @ 60/40kg
21 Air Squat
400-m run with a 20/15kg plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/70kg
55 wall-ball shots, 9/6kg
55-calorie row
55 handstand push-ups

WARM-UP
10 straight leg raises each leg
5 Lateral lunges each side
3 deadlifts, progressing to heavier weight each round
5 push up to downward dog

Tips and Strategy for 17.4
Keep your form on the deadlifts
There has been a ton of back stress in the open this year. Keep your positions solid during these deadlifts!

Break up the deadlifts into small, quick sets
55 reps on this deadlift can smoke you fast. Keep the sets short and fast to save yourself from hitting a wall early. That weight can get heavy quickly if you do too large of sets at the beginning.

Same for the wall balls
The wall balls can feel pretty good at first and you will want to do huge sets, but this can lead to excessively long breaks that end up being more time consuming than doing sets of 8-12 (vs 15-20). Do manageable sets that allow you to take quicker breaks.

Recovery Strategies After 17.4
Meditate
Take some time away from everything and do some meditation of whatever form you like. This could be yoga, guided meditation, whatever. We need to down-regulate the nervous system in order to recover as best as possible for next week's event. 5 weeks is a marathon, not a sprint. Recovery is critical.

Hydration
Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.

Light running / walking / swimming
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body.

Be nice to your hammies!
This is a hamstring smoker. Be nice to your hamstrings the day after with some gentle stretching and movement.

Three sets of three

5 x power snatch + snatch balance + squat snatch

2 x 3 (two reps in the tank)
3 x 2 (one rep in the tank)

*Rest 3 minutes between sets

In 15 minutes:

• Front squat up to max set of five

0:00–15:00 “Miten tää kantsii jakaa?” – For time

Soutakaa 3 000 / 2 750 / 2 500 metriä niin nopeasti, kuin kykenette.
(miesparit / sekaparit / naisparit)

Jakakaa metrit vapaasti. Aina, kun vaihdatte soutajaa, tehkää synkronoituja ilmakyykkyjä nousevassa sarjassa: 10–15–20–25–30–35…

Time cap: 15 min

HUOM: Käyttäkää C2-soutulaitteen menua asettaaksenne 3 000 / 2 750 / 2 500 / 2 250 /
2 000 metrin soutuohjelman. Ohjelma antaa teille automaattisesti tarkan maaliintuloajan. Katsokaa aiheesta ohjevideo.

Tulos on maaliintuloaika yhden desimaalin tarkkuudella (esimerkiksi 13:44.2 sekuntia) TAI, jos ette ehtineet maaliin time capissa, soudetut metrit lähetyskellon piipatessa 15 minuuttia.

Alle 18-vuotiaat, Masters 50–59:
2 750 / 2 500 / 2 250 metriä
(miesparit / sekaparit / naisparit)

Masters 60+:
2 500 / 2 250 / 2 000 metriä
(miesparit / sekaparit / naisparit)

STANDARDIT:
1: Käyttäkää salin 15 minuutin ylöspäin kulkevaa kelloa parien lähettämiseen.
2: Aloittaessanne toinen teistä saa istua valmiiksi soutulaitteessa. Soutukahvaan saa kuitenkin koskea vasta lähetyskellon piipattua.
3: Kummankin on soudettava jossain kohti suoritusta.
4: Ilmakyykyt synkronoidaan seka ylä- että ala-asennossa.
5: Tuomarin tulee kiinnittää extrahuomiota ilmakyykyn standardien täyttymiseen: lonkkanivel käy polvinivelen alla ala-asennossa, ja lantio oikenee täysin yläasennossa.
6: Lähetyskello on Timecap -jumala!.

SOLO version:
Every 5min for 3 rds
Row 500m/420m
Air squat 10-15-20

Back Squat ( Time to add 5kg to the 90% you used in the last cycle)

Week 1: 65% x 5, 75% x 5 85% x 5+

Push on the last set but no failure! Use spotters if your not sure and no dropping. Post reps on last weight.

Beginners, go by feel.

Remember +5kg to total not +5kg on each set. Use the prescribed %