Saturday, April 30th

3 Ways to Recharge and Achieve GoalsFitness HQ

The Right Dose of Exercise for a Longer Life –NY Times

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) Every 2 minutes, for 16 minutes:
Clean Deadlift + Hang Power Clean + Push Press or Jerk

Add weight across the 8 reps appropriately
Be patient and don’t rush the pull from the floor

B) 4 sets of:
Support Hold x 20-30 sec accumulated
Muscle Up transition with feet on box x 3-5 reps
10 Hanging Ring Kips

C) Helen
3 rounds for time 
Run 400 meters
21 American Swings 53/35
12 Pullups

D) 3 sets of:
Partnered Leg Switch x 10-15 seconds

A) Every 2 minute, for 6-8 sets:
1 Power Clean + 3 Push Press + 1 Split Jerk
Rest 2 minutes
(Warm up and begin your sets at 75% of 1 rep max Push Press)

B) 7 minute AMRAP
3/2 Muscles Ups
25 ft Handstand Walk
(Not all out. At a comfortable pace working on technique)
(Scale MU with Jumping MU and handstand walks with wall runs or shoulder taps)

C) 5 rounds for time
20 Hand Release Pushups   NO worming. Thighs off floor. 
10 Alternating Dumbbell Snatches HEAVY 70/45

D) 3 sets of:
Partnered Leg Switch x 10-15 seconds

E) 4 sets of
Chest Supported T-Bar Row x 10-15 reps @1112 (2 sec pause at top. Scaps back)
rest 60 sec
Plate Loaded Seated Chest Press x 12,10,8,6 @31X1 (3 sec down Xplode up)
rest 60 sec


Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531