Saturday 8/13/22
Iron Athlete summer Open Weightlifting Meet Women Weigh-in 9a-10aWomen Lift 11aMen Weigh-in 12p-1pMen Lift 2p Meet Location:East Valley Strength & Conditioning 8 N Roosevelt Ave Chandler, AZ 85226
2022
Friday 8/12/22
CROSSFIT For load:Back Squat 1-1-1-1-1 AMRAP 20:001 Rope Climb10 Push-up30′ Goblet Walking Lunge 35/26___________________________ STRONGFIT Cycle 4/Week 1Deadlift 5(L) 5(M) 5(MH) 5(H) 3 rounds: No rest between exercises.10 Behind the Neck Pulldown 10 Supinated Pulldown(alternate rounds with a partner) 3 rounds: No rest between exercises.8 Seated Row Pronated Grip (M) 8 Seated Row Supinated Grip (M) 8 Seated Row Neutral Grip (M)(alternate rounds
Thursday 8/11/22
UPPER BODY3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc)8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Rear Delt Fly (:04 ecc)8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shouder Press8 Tempo Lateral Raise (:04 ecc)8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between
Wednesday 8/10/22
CROSSFIT3 rounds for quality:30 Bench Knees to Chest (total)20 Bench Scissor Kick (total)10 Bench Alt. Arm/Leg Touch (total) 5 rounds with a partner for time:200m Run6 Power Clean 135/95200m Run(alt. rounds with partner)___________________________STRONGFITCycle 4/Week 1Standing Shoulder Press10(L) 8(M) 6(H) 15(MH) 3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Lateral Raise8-12 Machine Dip(alternate rounds with a
Tuesday 8/9/22
CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for time:30/24 Calorie Assault Bike20 Toes to Bar10 Burpee(1:00 rest between rounds)_____________________STRONGFITCycle 4/Week 1Back Squat10(L) 8(M) 6(H) 15(MH) 3 rounds:No rest between exercises.12 Leg Press8 Romanian Deadlift(alternate rounds with a partner) 2 rounds:No rest between exercises.15 Leg Extension15 Hamstring Curl(alternate rounds with a partner) AMRAP 8:0010 Russian Kettlebell
Monday 8/8/22
CROSSFITFor load:Single-Arm DB Press 8-8-8-8-8*follow each set with 8 DB Bent Row For time:30 Pull-up500m Row21 Thruster 75/551000m Row21 Thruster500m Row30 Pull-up__________________________STRONGFITCycle 4/Week 1Bench Press10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band pull apart. “Rest Pause Sets”Dumbbell Incline Press 3 rounds:No rest between exercises.10 Dumbbell FlyAMRAP Push-up(alternate rounds with a partner) AMRAP 10:0010 Calorie
SATURDAY 8/6/22
SLEDS4 rounds:40yd Backward Sled Drag 135/9040yd Sled Pull40yd Sled Push200yd Recovery Jog________________________WEIGHTLIFTINGSnatchBuild to Opener (approx. 92%) Clean & JerkBuild to Opener (approx. 92%) “Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance.”~Bruce Barton
Friday 8/5/22
CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) 7 rounds for time: 7 Deadlift 225/155 21 Double Under ______________________ STRONGFIT Cycle 4/Week 1 Deadlift 5(L) 5(M) 5(MH) 5(H) 3 rounds: No rest between exercises. 10 Behind the Neck Pulldown 10 Supinated Pulldown (alternate rounds with a partner) 3 rounds: No rest between exercises. 8
Thursday 8/4/22
UPPER BODY “Cumulative Sets” Chest Press “Cumulative Sets” Front Pulldown “Cumulative Sets” Shoulder Press “Cumulative Sets” Seated Row “Cumulative Sets” Seated Dip “Cumulative Sets” Pullover *Cumulative Sets” 1. Select a weight that you can do for 15 reps, fresh. 2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest
Wednesday 8/3/22
CROSSFIT 3 rounds for quality: 15 Weighted Sit-up 10 Single-Arm/Single-Leg V-up 5 Alligator Roll With a partner for time: 60 Box Jump Over 24/20 30 Single-Arm Devil Press 50/35 120 Hand Release Push-up 30 Single-Arm Devil Press 60 Box Jump Over _______________________ STRONGFIT Cycle 4/Week 1 Standing Shoulder Press 10(L) 8(M) 6(H) 15(MH) 3 rounds:
