Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

GYM CLOSED SATURDAY & SUNDAY  HOSTING THE USA WEIGHTLIFTING COACHES CERT. 6:00a-7:30a Open Gym  7:00a Strongman _________________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat

CROSSFIT For load: 1.5 Deadlift 2-2-2-2-2   AMRAP 9:00 3-6-9-12-15-etc… Calorie Assault Bike Power Clean & Jerk 135/95 _____________________ STRONGFIT Cycle 1/Week 2 Deadlift 8(L)

UPPER BODY 3 rounds: No rest between exercises. 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner)   3 rounds: No rest between

CrossFit For load: 1.5 Front Squat 2-2-2-2-2   15 rounds for time: 6 DB Snatch 50/35 5 Burpee 4 Toes to Bar (alternate rounds with a

CrossFit For load: 1.5 Press 2-2-2-2-2   3 rounds for time: 75 Double Under 50 Sit-up 25 Ball Slam 20/14 _________________________ STRONGFIT Cycle 1/Week 2

Memorial Day Hours 7:00a Heat 1: Murph 8:30a Heat 2: Murph  10:00a PowerBuilding & StrongFit ______________________ CROSSFIT/COMPETITOR “Murph” For time: 1 Mile Run 100 Pull-up

CROSSFIT For load: 1.5 Deadlift 3-3-3-3   10 rounds for calories + reps: 1:00 Row :15 Rest :30 Single-Arm DB Snatch 50/35 :15 Rest ___________________

UPPER BODY 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner)   3 rounds: No

CROSSFIT For load: 1.5 Front Squat 3-3-3-3   4 rounds for time: 15 KB Swing 53/35 45 Double Under 15 Burpee to 6″ :45 Plank

CROSSFIT For load: 1.5 Press 3-3-3-3-3   3 rounds for time: 500m Row 400m Run 30 Sit-up _____________________ STRONGFIT Cycle 1/Week 1 Back Squat 8(L)

CROSSFIT “Cindy” AMRAP 20:00 5 Pull-up 10 Push-up 15 Air Squat ____________________ STRONGFIT Cycle 1/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ____________________ WEIGHTLIFTING  Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75% 1+1+2 80%

CROSSFIT For load: 1.5 Deadlift 5-5-5-5   AMRAP 7:00 3-6-9-12-15-18-etc… Power Clean 135/95 Toe to Bar ___________________ COMPETITOR 3 rounds for quality: 12 Supinated Band

UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds:

CROSSFIT For load: 1.5 Front Squat 5-5-5-5   With a partner for time: 50-40-30-20-10 Calorie Row Double Under Sit-up KB Swing 53/35 ________________________ COMPETITOR 2

CROSSFIT For load: 1.5 Press 5-5-5-5-5   For time: 50 Calorie Assault Bike 50 Goblet Lunge 53/35 50 Burpee to 6″reach _________________________ COMPETITOR 2 rounds

CROSSFIT AMRAP 30:00 (with a partner) 5 Pull-up 10 Push-up 15 Air Squat (alt. with partner) 10 Pull-up 20 Push-up 30 Air Squat (alt. with

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  ________________ WEIGHTLIFTING  Snatch 70% 2×2 75% 2×2 80% 2×2   Clean + Front Squat +

CROSSFIT At a moderate load: 1.5 Deadlift 5-5-5-5   5 rounds for total reps: AMRAP 3:00 15/12 Calorie Assault Bike 10 Overhead Squat 95/65 Max

UPPER BODY “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Incline Press (constant load. keep rest short)   Pec Deck 15(L) 12(M) 10(H)   “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Machine

CROSSFIT At a moderate load: 1.5 Front Squat 5-5-5-5 – 2 rounds for total time with a partner: 6 rounds – 7 Power Clean 135/95 21

CROSSFIT At a moderate load: 1.5 Press 5-5-5-5-5 8 rounds for time: 250m Row 10 KB Swing 53/35 10 Box Jump ______________________ COMPETITOR 3 rounds for

CROSSFIT For total time: 400m Run ~then~ 5 rounds: 10 Pull-up 20 Push-up 30 Air Squat ~then~ 400m Run ~then~ 5 rounds: 5 Pull-up 10

7:00a Competitor 8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit ___________________ WEIGHTLIFTING  Snatch 70% 2×3 75% 2×3   Clean + Jerk 70% 2(2+3) 75% 3(2+2)

CROSSFIT AMRAP 21:00 10 DB Step-up 50/35 (single DB) 15 Toe to Bar 30 Double Under *80yd Sled Push at 0:00, 7:00, 14:00 90/45 ________________________

UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8 Tempo Pec Deck (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)

CROSSFIT With a partner for total time: 500m Row   2 rounds: 10 Snatch 95/65 15 Wall Ball 20/14   1000m Row   2 rounds:

CROSSFIT 2 rounds for total reps: AMRAP 3:00 200m Run Max Rep Pull-up   (rest 1:00)   AMRAP 3:00 200m Run Max Rep Push-up  

7:00a Competitor 8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _______________ WEIGHTLIFTING  Snatch 70% 4×3   Clean + Jerk 70% 4(2+3)   Pause Squat 60%

CROSSFIT For load: Every 1:00 for 10:00 1 Clean   AMRAP 10:00 10 Single-Arm Devil Press 50/35 (alt. arms) 20 DB Walking Lunge 50/35 (single

UPPER BODY “Cumulative Sets” Chest Press   “Cumulative Sets” Front Pulldown   “Cumulative Sets” Shoulder Press   “Cumulative Sets” Seated Row   “Cumulative Sets” Seated

CROSSFIT For quality: 5-10-15-10-5 Side Crunches (each side) Candlestick   With a partner for time: 400m Med-Ball Carry 20/14 100 Toe to Bar (partner holds

CROSSFIT For load: Every 1:00 for 10:00 Odd – 2 Weighted Pull-up Even – 2 Weighted Dip (increase load each round)   For time: 21-15-9

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch   5 rounds for reps: AMRAP 2:00 250m Row Max Wall Ball 20/14 (rest 1:00 after

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFt  _________________ WEIGHTLIFTING  Deload Snatch 70% 4×2   Clean + Jerk 70% 4(2+2)   Front Squat

CROSSFIT For load: Every 1:00 for 10:00 1 Clean Pull + 1 Clean   For total time: 15-12-9 Pull-up Box Jump 24/20 DB Snatch 50/35

UPPER Body “Countdown Sets” Chest Press   “Countdown Sets” Front Pulldown   “Countdown Sets” Shoulder Press   “Countdown Sets” Seated Row   “Countdown Sets” Seated

CROSSFIT For quality: 5-10-15-10-5 Strict Toe to Bar / Hanging Leg Raise Leg Lift Over (each side)   6 rounds for time with a partner:

CROSSFIT For load: Every 1:00 for 10:00 Odd – 3 Weighted Pull-up Even – 3 Weighted Dip (increasing load each round)   AMRAP 20:00 500m

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch   For time: 30/24 Calorie Assault Bike 30 Power Clean 135/95 30/24

8:00a Strongman Iron Athlete Spring Open Weightlifting Meet  9:00a-10:00 Women Weigh-in  11:00a Women Lift  12:00p-1:00p Men Weigh-in  2:00p Men Lift  “You have power over your

CROSSFIT For load: Every 1:00 for 10:00 2 Clean   5 rounds for total reps: AMRAP 3:00 3 Wall Walk 9 DB Power Clean 50/35

UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds:

CROSSFIT For quality: 5-10-15-10-5 Weighted Sit-up Windshield Wipers (each side)   With a partner for time: 5000/4000m Assault Bike 40 D-Ball Over the Shoulder 100/80

CROSSFIT For load: Every 1:00 for 10:00 Odd – 4 Weighted Pull-up Even – 4 Weighted Dip (increasing load each round)   AMRAP 10:00 21

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch   For time: 30 Hang Power Clean 115/75 30 Burpee Over the Bar 20 Front Squat

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  __________________ WEIGHTLIFTING  Snatch Build to opener   Clean & Jerk Build to Opener   Pause

CROSSFIT For load: Every 1:00 for 10:00 2 Clean Pull + 1 Clean   AMRAP 12:00 3 Deadlift 275/185 9 Toe to Bar 30 Double

UPPER BODY 21-15-9 No rest between exercises. Chest Press Front Pulldown (no rest between rounds)   21-15-9 No rest between exercises. Shoulder Press Seated Row

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   With a partner for time: 300yd Sled Push 90/45 3000m

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting.unbroken)   3 rounds for time:

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch Pull + 1 Snatch   For time: 45 Sit-up 45 Kettlebell Swing 53/35 45 Sit-up 800m

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1   Clean + Front

CROSSFIT For load: Every 2:00 for 10:00 3 Clean   For time: 21 Thruster 95/65 1000/750m Assault Bike 21 Thruster ____________________   COMPETITOR 3 rounds

Upper Body 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds:

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   3 rounds for total reps: AMRAP 4:00 500/400m Row 1:00

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   AMRAP 20:00 20

CROSSFIT For load: Every 1:00 for 10:00 3 Snatch   4 rounds for time: 400m Run 25 KB Swing 53/35 10 Burpee Box Jump Over

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit 11:00a-1:30p Iron Athlete Rowing Clinic ____________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80%

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Clean Pull + 2 Clean   “Skowronski Ain’t Scared” AMRAP 7:00 7 Deadlift 225/155 7

UPPER BODY Incline Press 12(L) 10(M) 8(MH) 6(H)   Tempo Pec Deck (:04 ecc) 3×8 (M)   Machine Dip 12(L) 10(M) 8(MH) 6(H)   Single-Arm

CROSSFIT 3 rounds for quality: 18 Alternating Single-Leg/Arm V-up 15 Russian Twist 3 Isometric Partner Cradle Rock   “Train Wreck” For total time: (with a

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   “The Ki to

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Snatch Pull + 2 Snatch   “Hitch, Please!” For time: 200m Run 20 DB Snatch

7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1  Clean + Jerk 70%

CROSSFIT “Aug Dog Special” 1 hour to establish: Back Squat – Heavy 1 Bench Press – Heavy 1 Deadlift – Heavy 1 _____________________ COMPETITOR 4

UPPER BODY “Rest Pause Sets” Incline Chest Press   “Rest Pause Sets” Seated Row   “Rest Pause Sets” Machine Shoulder Press   “Rest Pause Sets”

CROSSFIT “Conley Can’t Lose” For time: 250m Row 25 Burpee 500m Row 25 Burpee 750m Row 25 Burpee ______________________ COMPETITOR 3 rounds for quality: 6

CROSSFIT “Rylee Bear Don’t Care” 5 rounds for total reps: AMRAP 3:00 3 Power Clean 135/95 9 Wall Ball 20/14 15 Double Under (1:00 rest

CROSSFIT “Anna’s Paradise” 2 rounds for time: 800m Run 25 Toe to Bar 20 DB Snatch 50/35 15 Box Jump Over 24/20 ____________________ COMPETITOR 4

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit 2:00p End of The Open Party!_________________________ WEIGHTLIFTING Snatch 70% 1×375% 2×280% 5×1 Clean + Front Squat

CROSSFIT & COMPETITOR “22.3”For time: (cap12)21 Pull-up 42 Double Under 21 Thruster 95/6518 Chest to Bar Pull-up 36 Double Under 18 Thruster 115/7515 Bar Muscle-up

UPPER BODY Machine Incline Press12(L) 10(M) 8(MH) 6(H) Pec Deck 3×12 (M) Machine Chest Press 12(L) 10(M) 8(MH) 6(H) Front Pulldown 12(L) 10(M) 8(MH) 6(H)

CROSSFIT & COMPETITOR 3 rounds for quality::30 Side Plank (left):30 Side Plank (right):15 Hanging L-Hold :30 Forearm Plank 5 rounds for time:200m Run2 Rope Climb250m

CROSSFIT For time:100 Double Under80/60 Calorie Row60 Box Jump Over 24/2040 DB Hang Clean & Jerk 50/35 (single db)200m Suitcase Carry 53/35 (single kg)________________________________ COMPETITOR

CROSSFIT AMRAP 9:0021 Wall Ball 20/1415 Toe to Bar9 Power Snatch 75/55__________________________ COMPETITOR 3 rounds for quality:7 Medicine Ball Clean 20/145 Triple Under3 Glide Kip

7:00a Competitor 8:00a Weightlifting8:00a Strongman9:00a CrossFit 10:00a CrossFit ___________________ WEIGHTLIFTING Snatch 70% 1×375% 1×380% 2×2 Clean + Front Squat + Jerk70% 2(1+1+1)75% 1+1+180% 2(1+1+1) Pause

CROSSFIT & COMPETITOR “22.2”For time: (cap10)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1Deadlift 225/155Bar Facing Burpee____________________________POWERBUILDING Cycle 3/Week 3Deadlift Build to 1RM “Justice is the sum of all moral duty.”~William Godwin

UPPER BODY Machine Incline Press15(L) 12(M) 10(MH) 8(H) Pec Deck 3×15 (M) Machine Chest Press 15(L) 12(M) 10(MH) 8(H) Front Pulldown 15(L) 12(M) 10(MH) 8(H)

CROSSFIT & COMPETITOR3 rounds for quality:10 Single-Leg Toe to Bar10 Windshield Wiper10 Med-Ball V-up Pass With a partner for reps:AMRAP 15:00100 Double Under100 Calorie Assault

CROSSFIT For load:Bench Press 3-3-3-3-3 5 rounds for time:10 Shoulder to OH 135/95500m Row10 Burpee to 6″__________________________ COMPETITOR3 rounds for quality:5 DB Hang Clean &

CROSSFIT For load:Back Squat 3-3-3-3-3 “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up_________________________ COMPEITOR 3 rounds for quality:5 D-Ball Over the Shoulder 100/8010 Single-Arm

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _____________________WEIGHTLIFTING Snatch 70% 1×375% 1×380% 2×2 Clean + Jerk70% 2(2+2)75% 2+280% 2(2+2) Pause Squat 60% 1×365% 1×370%

CROSSFIT & COMPETITOR “22.1”AMRAP 15:003 Wall Walk 12 Dumbbell Snatch 50/3515 Box Jump Over 24/20__________________________ POWERBUILDING Cycle 3/Week 2 (peaking)Deadlift 35% 1×850% 1×5 60% 1×370%

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Chest Press8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown

CROSSFIT For quality:15-12-9V-upBack ExtensionBicycle Crunch (each side) “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75

CROSSFIT For load:Bench Press 5-5-5-5 AMRAP 10:0010 Pull-up10 KB Swing 53/3510 Hand Release Push-up______________________ COMPETITOR For quality:12-10-8DB Step-Over (single DB)Hand Release Push-upGHD Sit-up 10 rounds

CROSSFIT For load:Back Squat 5-5-5-5 For time:4 Calorie Row8 Burpee Box Jump Over 24/208 Calorie Row8 Burpee Box Jump Over 12 Calorie Row8 Burpee Box

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _______________________WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2(2+3) 75% 2(2+3) Pause Back Squat 60%

CROSSFIT At a moderate load:Deadlift 10-8-6 “Open Prep”AMRAP 20:0050 Wall Ball 20/1450 Double Under40 Box Jump Over 24/2040 Toe to Bar30 Pull-up30 Burpee Over the

UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.12 Machine Dip12 Machine Biceps Curl (alternate rounds with a partner)5 rounds:

CROSSFIT 3 rounds for quality:5 Strict Toe to Bar10 Single-Arm/Single-Leg V-up20 Russian Twist 4 rounds for reps + calories:AMRAP 4:0010 Box Jump 24/2015 Sit-up20 Lateral

CROSSFIT At a moderate load:Bench Press 12-10-8-6 For time:400m Run12 Single-Arm Devil Press 50/3550 Double Under800m Run24 Single-Arm Devil Press50 Double Under1200m Run36 Single-Arm Devil

CROSSFIT At a moderate load:Back Squat 10-8-6 “Fran”For time:21-15-9Thruster 95/65Pull-up______________________ COMPETITOR 4 rounds for quality:5 Strict Pull-up (:02 eccentric)5 Strict Toe to Bar (:02 eccentric)300m

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _____________________ WEIGHTLIFTING Snatch 70% 2×375% 3×2 Clean + Jerk 70% 2(2+2) 75% 2(2+2) Pause Back Squat 65% 3×3

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases)“14.2”Every 3:00 for as long as possible…0:00 – 3:002 rounds:10 Overhead Squat 95/6510 Chest to Bar Pull-up 3:00 – 6:002

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown