East Valley Strength & Conditioning
WEIGHTLIFTING
Snatch
3 waves:
75% 1×1
80% 1×1
85% 1×1
Clean & Jerk
2 waves:
75% 1×1
80% 1×1
85% 1×1
Front Squat
70% 1×3
75% 2×2
80% 3×1
Weighted Side Plank Hold
3 x:30 (each side)
“What we see depends mainly on what we look for.”
~John Lubbock
CROSSFIT
Deadlift
5(L) 5(M) 5(MH) 5(H)
AMRAP 14:00
21 Double Under
7 Front Squat 135/95
(alternate rounds with a partner)
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COMPETITOR
Snatch + Hang Snatch:
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
(start a set every 3:00)
Front Squat
50% 1×8
60% 1×5
70% 3×3
For Time:
21-15-9
Overhead Squat 135/95
Burpee Box Jump Over 24/20
For Time:
Accumulate 3:00 in L-Sit
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POWERBUILDING
Cycle 3/ Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)
Bent Dumbbell Row
3×8 (M)
Front Pulldown
3×8 (M)
Seated Row
2×8 (M)
Back Extension
2×15 (0)
Plank Hold
2 sets (pick time)
“A man is a god in ruins.”
~Duke Ellington
UPPER BODY
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Chest Press
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Seated Row
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Plate Raise
8-12 Dumbbell Lateral Raise
8-12 Dumbbell Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Single-Arm Row
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
3×15 (M)
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POWERBUILDING
Cycle 3/ Week 4 (deload)
Dynamic Bench Press
55% 9×2
Standing Shoulder Press
40% 1×8
50% 1×5
60% 1×3
65% 1×3
70% 1×3
Weighted Dip
5(0) 5(L) 5(M)
Skull Crusher
3×8 (M)
Sit-up
100 (0)
“A little flattery will support a man through great fatigue.”
~James Monroe
CROSSFIT
Strict Press
5(L) 5(M) 5(MH) 5(H)
For time:
21-15-9
Shoulder to Overhead 115/85
Burpee Over the Bar
Toes to Bar
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COMPETITOR
Sott’s Press (front)
10 Minutes to work up to heavy 3
For distance:
Every 2:00 For 10:00
Max Handstand Walk (unbroken)
Every 1:00 For 30:00
Min 1: 30 Double Under
Min 2: 8 Chest to Bar Pull-up
Min 3: 5 Devil Press 50/35
2 rounds for time:
80yd Backwards Sled Drag (body weight)
80yd Sled Pull (body weight)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×2
80% 3×2
Clean Pull
100% 3×3
Leg Press
8(M) 8(MH) 8(H)
Hip Thrust
10(M) 10(MH) 10(H)
“The winds and the waves are always on the side of the ablest navigators.”
~Edward Gibbon
CROSSFIT
For time:
2000m Row
5 rounds for total reps:
AMRAP 3:00
5 Box Jump Over 24/20
7 Ball Slam 20/14
9 Push-up (hand release)
(rest 1:00 between AMRAPs)
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COMPETITOR
For load & reps:
Every 3:00 For 15:00
5 Strict Press
Max Rep Strict Pull-up
Bench Press
50% 1×8
60% 1×5
70% 3×3
For time:
50 Burpee to 6″
40 Weighted Sit-up
30 Strict Handstand Push-up
20 Power Clean 155/105
10 Thruster 155/105
5 rounds for time: (slowest is score)
20 Calorie Assault Bike
(rest 2:00 between rounds)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 4×1
Power Clean
75% 4×3
Bench Press
5(L) 5(M) 5(MH) 5(H)
(increase weight from last week on final set)
3 rounds:
8 Tempo Lateral Raise (:04 ecc)
8 Tempo Plate Raise (:04 ecc)
Skull Crusher
8(L) 8(M) 8(MH) 8(H)
(increase weight from last week on final set)
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POWERBUILDING
Cycle 3/ Week 4 (deload)
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3
Leg Press
2×8 (M)
Hip Thrust
2×12 (M)
Nordic Curl
2 sets (pick reps)
Russian Twist
2×15 (M)
“Never stay up on the barren heights of cleverness, but come down into the green valleys of silliness.”
~Ludwig Wittgenstein
CROSSFIT
Back Squat
5(L) 5(M) 5(MH) 5(H)
3 rounds for time:
400m Run
30 Wall Ball 20/14
20 Pull-up
10 Power Clean 135/95
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COMPETITOR
Clean + Hang Clean + Jerk
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 1+1+1
80% 1+1+1
(start a set every 3:00)
Back Squat
50% 1×8
60% 1×5
70% 3×3
AMRAP 12:00
3 Ring Muscle-up
9 Snatch 95/65
15 Calorie Row
3 rounds: (no measure)
12 Banded Hip Extensions
Max rep Strict Toes to Bar
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 3×2
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 3×1
2 rounds:
10 Tempo Weighted Incline Sit-up (:04 ecc)
10 Tempo Weighted Back Extension (:04 ecc)
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POWERBUILDING
Cycle 3/ Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3
Sling Shot Bench Press
80% 1×1
85% 1×1
90% 1×1
Dip
3×8 (0)
Alternating-Arm Dumbbell Curl
3×8 (M)
Med Ball Sit-up
2×15 (M)
“He who stops being better stops being good.”
~Oliver Cromwell
WEIGHTLIFTING
Snatch
3 waves:
75% 1×1
80% 1×1
85% 1×1
Clean & Jerk
2 waves:
75% 1×1
80% 1×1
85% 1×1
Front Squat
70% 2×3
75% 3×2
Weighted Side Plank Hold
3 x:30 (each side)
“It is not the possession of truth, but the success which attends the seeking after it, that enriches the seeker and brings happiness to him.”
~Max Planck
CROSSFIT
Power Snatch
Build to a heavy set of 1
For time:
1:30 Plank Hold
21 Thruster 95/65
9 Calorie Row
15 Thruster
15 Calorie Row
9 Thruster
21 Calorie Row
1:30 Plank Hold
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COMPETITOR
3-Position Snatch
2 waves:
65% 1+1+1
70% 1+1+1
75% 1+1+1
(Hips, Above Knees, Floating)
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
50% 1×8
55% 2×8
60% 3×8
For Time:
9-7-5
Clean 185/125
Deficit Handstand Push-up 4/2
Box Jump 30/24
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POWERBUILDING
Cycle 3/ Week 3
Deadlift
70% 1×3
80% 1×3
90% 1×3
85% 1×3
75% 1×3
Bent Barbell Row
6(M) 6(MH) 6(H)
Weighted Chin-up
3(0) 3(L) 3(M) 3(H)
Machine Pullover
6(M) 4(H)
Rear Delt Fly
3×15 (M)
Reverse Hyper
2×20 (M)
AB Wheel
2 sets (you pick reps)
“All our knowledge begins with the senses, proceeds then to the understanding, and ends with reason. There is nothing higher than reason.”
~Immanuel Kant
