Adrian Jourdan Training Log
Tuesday, April 23, 2024
Tuesday 4/23/24
Accessories
Trap Bar Deadlift (Higher Handles)
3 sets x 3 reps @ 193 kg
Bulgarian Split Squat
3 sets x 8 reps each side @ 50# medball
Ab Strap Leg Raise
3 sets x 15 reps
Monday, April 22, 2024
Monday 4/22/24
Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 70#s
Sunday, April 21, 2024
Sunday 4/21/24
Volleyball
120 min
Saturday, April 20, 2024
Saturday 4/20/24
Weightlifting
Snatch
3 sets x 1 rep @ 70 kg
Accessories
Back Squat
3 sets x 5 reps @ 100 kg
Single Leg RDL
3 sets x 5 reps each leg @ 65#
Seated Lat Pulldown
3 sets x 10 reps @ #20
High to Low Cable Chop
3 sets x 10 reps each side @ #10
Friday, April 19, 2024
Friday 4/19/24
Accessories
Dips
3 sets x 10 reps
Pull Ups
3 sets x 6 reps
Cable Chest Fly
3 sets x 15 reps @ #4
Tuesday, April 16, 2024
Tuesday 4/16/24
Weightlifting
Snatch
4 sets x 1 rep @ 60 kg
Clean & Jerk
4 sets x 1 rep @ 80 kg
Accessories
RDL
3 sets x 8 reps @ 80 kg
Pull Up
5 sets x 5 reps
Deadbug
5 sets x 10 reps each side
Sunday, April 14, 2024
Sunday 4/14/24
Conditioning
Volleyball
60 min
Saturday, April 13, 2024
Saturday 4/13/24
Weightlifting
Snatch
4 sets x 1 rep @ 60 kg
Clean & Jerk
4 sets x 1 rep @ 80 kg
Accessories
Back Squat
4 sets x 3 reps @ 100 kg
Pull Up
5 sets x 5 reps
Low to High Single Arm Cable Row
3 sets x 8 reps each arm @ #8
Cable Lat Sweep
3 sets x 10 reps @ #10
Friday, April 12, 2024
Friday 4/12/24
Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 50#s
Pull Ups
5 sets x 5 reps
Hip Thrust
3 sets x 20 reps
High to Low Cable Chop
3 sets x 10 reps each side @ #6
Deadbug
3 sets x 10 reps each side
Ab Strap Leg Raises
2 sets x 10 reps
Wednesday, April 10, 2024
Wednesday 4/10/24
Conditioning
Treadmill
30 min @ 3.0 mph w/ 2.0 Incline
Tuesday, April 9, 2024
Tuesday 4/9/24
Conditioning
Treadmill
20 min @ 3.0 mph w/ 2.0 Incline
50 Burpees
Thursday, April 4, 2024
Thursday 4/4/24
Conditioning
Treadmill
5 min @ 3.0 mph w/ 4.0 Incline
10 min @ 5.5 mph w/ 1.0 Incline
5 min @ 3.0 mph w/ 4.0 Incline
Tuesday, April 2, 2024
Tuesday 4/2/24
Conditioning
Treadmill
5 min @ 3.0 mph w/ 5.0 Incline
20 min @ 5.0 mph w/ 1.0 Incline
5 min @ 3.0 mph w/ 3.0 Incline
Monday, April 1, 2024
Monday 4/1/24
Conditioning
Treadmill
5 min @ 3.0 mph w/ 5.0 Incline
5 min @ 4.0 mph w/ 5.0 Incline
5 min @ 3.0 mph w/ 5.0 Incline
5 min @ 5.0 mph w/ 5.0 Incline
15 min @ 3.0 mph w/ 5.0 Incline
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