East Valley Strength & Conditioning
7:00a Competitor
8:00a Strongman
8:00a Weightlifting
9:00a CrossFit
10:00a CrossFit
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 3×1
Clean + Jerk
70% 2+2
75% 1+1
80% 2(1+1)
85% 2(1+1)
Front Squat
70% 1×3
80% 1×2
90% 3×1
Weighted Plank Hold
2x :20 (H)
“There are always flowers for those who want to see them.”
~Henri Matisse
CROSSFIT
For load:
Deadlift 8-8-8-8
(make consistent increases)
3 rounds for time:
15 Front Squat 135/95
15/10 Calorie Assault Bike
15 Toe to Bar
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COMPETITOR
4 rounds for quality:
500m Assault Bike (moderate)
10 Single Leg T2B (alternating)
10 Lateral Ball Slam (moderate)
At a moderate load:
Tall Snatch + Snatch Push-Press
5+5, 4+4, 3+3, 2+2, 1+1
Snatch
Every 1:00 for 9:00
0:00 – 3:00 70% 1×3
3:00 – 6:00 75% 1×2
6:00 – 9:00 80% 1×1
For time:
8-7-6-5-4-3-2-1
Bar Muscle-up
Devil Press 50/35
4 rounds for reps:
Strict C2B Pull-up (unbroken)
(rest 1:30 between rounds)
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POWERBUILDING
Cycle 1/Week 2
Deadlift
35% 1×5
50% 1×5
60% 1×1
65% 1×5
Rack Pull
70% 1×5
65% 1×5
3 rounds:
20 Barbell Shrug (M)
20 Band Pull Apart
2 rounds:
20 Reverse Hyper (M)
20 Nautilus AB (M)
2 rounds:
80yd Sled Pull (M)
80yd Farmers Cary (M)
(alternate rounds with a partner)
“I am a great believer in luck, and I find the harder I work the more I have of it.”
~Stephen Leacock
UPPER BODY
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Seated Row
8-12 Pec Deck
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
8-12 Machine Dip
8-12 Biceps Curl
8-12 Triceps Extension
(alternate rounds with a partner)
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SLEDS
3 rounds:
40yrd Sled Push 135/90
(rest 1:00)
40yrd Sled Push
(rest :45)
40yrd Sled Push
(rest :30)
40yrd Sled Push
(rest :15)
40yrd Sled Push
*200m recovery walk
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WEIGHTLIFTING
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Lateral Raise
15(L) 12(M) 10(MH) 8(H)
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
Bent Dumbbell Row
12(L) 10(M) 8(MH) 6(H)
Front Pulldown
15(L) 12(M) 10(MH) 8(H)
Rear Delt Fly
3×15 (M)
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POWERBUILDING
Cycle 1/Week 2
Reverse Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)
Bradford Press
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set each week)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Rolling Dumbbell Triceps Extension (M)
8 Cross Body Hammer Curl (M)
(alternate rounds with a partner)
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
~Albert Pike
CROSSFIT
3 rounds for quality:
20 Bicycle Crunch
10 Single-Leg Toe to Bar
10 Banded Good Morning
For time:
21-15-9
Box Jump 24/20
KB Swing 53/35
Pull-up
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COMPETITOR
4 rounds for quality:
8 Hang Power Clean (moderate)
5 DB Box Step-up (single DB)
2 Single Move Rope Climb
For load:
3-Position Clean
(High Hang, Below Knee, Floor)
Deadlift
40% 1×8
50% 1×6
60% 1×4 (pause :01 BK during eccentric)
5 rounds for time:
30/21 Calorie Row
1 Round of “DT”
(descending weights on DT)
205/145, 185/125, 155/105, 135/95,115/85
(rest 2:00 between rounds)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Bulgarian Split Squat
3×8 (M)
2 rounds:
20 Reverse Hyper (MH)
20 Nautilus AB (MH)
“Don’t watch the clock; do what it does. Keep going.”
~Sam Levenson
CROSSFIT
For load:
Bench Press 8-8-8-8
(make consistent increases)
For time:
30 Shoulder to Overhead 95/65
30 Burpee Over the Bar
30 Parallette Passthrough
30 Ball Slam 20/14
30 Hand Release Push-up
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COMPETITOR
4 rounds for quality:
3 Strict Parallette/Deficit HSPU
4 Pistol Squat (one leg each round)
5 Triple Under
Push Press + Pause Jerk + Jerk
Build to a Heavy Set: 1 + 1 + 1
Front Squat
60% 1×5
70% 1×4
80% 2×3
For time:
30 DB Thruster 50/35
50/35 Calorie Assault Bike
150 Double Under
For Distance:
1:30 Handstand Walk
3:00 Ski Erg
1:30 Handstand Walk
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Jerk Dip
100% 3×3
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Cycle 1/Week 2
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×5
Walk Out
90% 1×1
Pause Back Squat
55% 1×3
Good Morning
8(L) 8(M) 8(MH)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
10 Tempo Leg Curl (:04 ecc)
8 Steps Barbell Walking Lunge (each leg)
(alternate rounds with a partner)
Weighted Plank Hold
2x :30 (MH)
“Once a woman has forgiven her man, she must not reheat his sins for breakfast.”
~Marlene Dietrich
CROSSFIT
For load:
Back Squat 8-8-8-8
(make consistent increases)
AMRAP 15:00
250m Row
10 Single-Arm Devil Press 50/35
Max Unbroken Double Under
(score is total number of DU)
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COMPETITOR
4 rounds for quality:
250m Ski Erg
7 Toe to Rings
5 Hip to Rings
3 Jumping Ring Turnover
In as few sets as possible:
40 Ring Muscle-up
(with partner – alt. unbroken sets)
For load:
3-Position Snatch
(High Hang, Below Knee, Floor)
Deficit Snatch Pull
90% 4×4
3 rounds for time:
800m Run
400m Recovery Jog
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×2
Tempo Incline Sit-up (:04 ecc)
2×8 (M)
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POWERBUILDING
Cycle 1/Week 2
35% 1×8
50% 1×8
55% 1×8
60% 1×1
65% 1×8
60% 1×5 (wide)
80% 2×3 (sling Shot)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of last set each week)
2 rounds:
No rest between exercises.
8-12 Incline Press
8 Tempo Pec Deck (:04 ecc)
8-12 Chest Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Front Pulldown
8 Tempo Pullover (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)
Rear Delt Fly
2×20 (M)
“There are few circumstances which so strongly distinguish the philosopher, as the calmness with which he can reply to criticisms he may think undeservedly severe.”
~Charles Babbage
Merry Christmas!
Gym Closed for Holiday
CROSSFIT
“12 Days of Christmas”
For time:
1 Thruster 135/95
2 Hang Power Clean 135/95
3 Deadlift 135/95
4 Burpee
5 Toe to Bar
6 Box Jump 24/20
7 Hand Release Push-up
8 Lunge Step
9 KB Swing 53/35
10 Sit-up
11 Wall Ball 20/14
12 Chest-to-Bar Pull-up
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COMPETITOR
4 rounds for quality:
200m Run
4 D-Ball Over the Shoulder
6 Goblet Pistol Squat (total)
Snatch
2 waves:
75% 1×2
80% 1×1
85% 1×1
90% 1×1
“12 Days of Christmas”
For time:
1 Thruster 155/105
2 Hang Power Clean 155/105
3 Deadlift 155/105
4 Burpee Over Bar
5 Toe to Bar
6 Box Jump Over 24/20
7 Handstand Push-up
8 Goblet Lunge 70/53
9 KB Swing 70/53
10 GHD Sit-up
11 Wall Ball 30/20
12 Bar Muscle-up
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POWERBUILDING
Cycle 1/Week 1
Single-Leg RDL
2×8 (M)
Deadlift
35% 1×5
50% 1×5
60% 1×5
Rack Pull
70% 1×5
60% 1×5
2 rounds:
20 Barbell Shrug (M)
20 Band Pull Apart
2 rounds:
80yd Sled Pull (M)
80yd Farmers Cary (M)
20 Hip Thrust (M)
(alternate rounds with a partner)
2 rounds:
20 Reverse Hyper (M)
20 Nautilus AB (M)
“The shortest way to do many things is to do only one thing at once.”
~Samuel Smiles
