East Valley Strength & Conditioning
8:00a Open Gym
8:30-9:30a Gymnastics ($10) w/ Beth Higginbotham
9:00a *Competitors Training
10:00a Mobility
11:00a Romanian Training
12:00-2:00p EVCF Weightlifting Club
2:00p Strongman
*We will be doing The Hero Wod “Glen”
For time:
30 Clean & Jerk 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
For total load:
Front Squat 5-3-1
(rest 1:00 between lifts)
7 rounds for time:
4 HSPU
5 Squat Cleans 135/95
6 CTB Pull-up
7 KB swings 70/44
(each exercise unbroken)
“As we sail through life, don’t avoid rough waters, sail on because calm waters won’t make a skillful sailor.”
~Unknown
4:00p Open Gym
5:00-7:00p EVCF Weightlifting Club
7:00p EVCF Running Club
For total load:
Bench Press 5-3-1
(rest 1:00 between lifts)
AMRAP 15:00
1 Toes to Bar
1 Kettlebell High Pull 53/35
2 Toes to Bar
2 Kettlebell High Pull
etc…..
For time:
250m Row
“Making the most of other people’s strengths and the least of their weaknesses is a surefire formula for managerial success.”
~Unknown
For total load:
Deadlift 5-3-1 (T&G)
(rest 1:00 between lifts)
5 rounds for time:
7 Thruster 115/75
300m Row
21 Double Unders
(barbell starts on ground)
[youtube]cbjkLjuPN1k[/youtube]
EVCF Women
48kg Michelle 40/51 for a 91 total!
(this qualifies Michelle to lift at the American Open)
53kg Becky 47/65 for a 112 total
58kg Monique 40/52 for a 92 total
63kg Claire 43/55 for a 98 total
75kg Bri 50/65 for a 115 total
EVCF Men:
85kg Danny Lazzeri 0/130
85kg Kirk Morales 65/95 for a 160 total
85kg Lazy Panda 100/130 for a 230 total
85kg John Alvarado Jr. 120/155 for a 275 total
(John is qualified for the American Open)
94kg Doug Carter 95/140 for a 235 total
94kg Istvan Dioszegi 150/170 for a 320 total
(Istvan is qualified for the American Open)
105+ Danny Nichols(Honorary EVCFer) 120/170 for a 290 total
(Danny qualified for the American Open)
[youtube]iMu0o2uCjuE[/youtube]
For total load:
Power Snatch 5-3-1 (Touch & Go)
(rest 1:00 between lifts)
For time:
42 Push-ups (hand release)
35 Ring Dips
28 Pull-ups
21 Handstand Push-ups
14 Wt Pull-ups 25/10
7 Muscle-ups
“We could never learn to be brave and patient if there were only joy in the world.”
~Helen Keller
10:00a Competitors Meeting
11:00a Coaches Meeting
12:00p Open Gym
