Sunday 2/27/22

Accessories

Back Squat

5 sets x 3 reps @ 125 kg

Saturday 2/26/22

Accessories

Bench Press

3 sets x 2 reps @ 225#

Dip

3 sets x 12 reps

Conditioning

Tabata Single Arm Kettlebell Clean & Press @ 35#

2 rounds

Friday 2/25/22

Conditioning

BikeErg

12,881 m w/ Damper @ 5

30:41

Thursday 2/24/22

Conditioning

Treadmill Run

1 min on / 1 min off @ 8 mph w/ 3.0 Incline

10 rounds

Wednesday 2/23/22

Accessories

Seated Dumbbell Press

3 sets x 10 reps @ 40#s

Conditioning

Tabata Single Arm Kettlebell Clean & Press (35#)

Tabata Ball Over Shoulder (30#)

2 rounds of each

Tuesday 2/22/2022

Conditioning

BikeErg

12,177 m w/ Damper @ 5

30:12

Accessories

Hip Thrust

5 sets x 10 reps @ 185#

Adductor Plank Rear Fly

3 sets x 10 reps each side @ 5#

Side Bend

3 sets x 12 reps each side @ 85#

1/2 Kneeling Banded High to Low Chop

3 sets x 15 reps each side @ blue band

Lateral Lunge w/ Dumbbell Touch

3 sets x 10 reps each side @ 40#

Conditioning

30 Kettlebell Sings (26#)

15 Ab Wheel

5 rounds

Monday 2/21/22

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 85#s

Landmine Single Arm Bent Over Row

3 sets x 10 reps each arm @ 50#

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Conditioning

Kettlebell Swing

30 sec on / 30 sec off @ 20 kg

10 min

Sunday 2/20/22

Weightlifting

Power Snatch

3 sets x 1 rep @ 75 kg

Accessories

Bench Hamstring Curl

4 sets x 10 reps

Ab Wheel

3 sets x 8 reps

Conditioning

Volleyball Tournament

Saturday 2/19/22

Accessories

Bis & Tris

Conditioning

BikeErg

200 m w/ Damper @ 7

15.3 sec

13,045 m w/ Damper @ 4

32:06

Friday 2/18/22

Conditioning

SkiErg

3,343 m w/ Damper @ 1

15:04

Accessories

Back Squat

Moderate Single

310#

Ab Wheel

6 sets x 10 reps

Conditioning

Odd: 25 sec side plank each side

Even: 50 sec Double Kettlebell Clean & Jerk @ 16#s

10 min EMOM

Thursday 2/17/22

Conditioning

BikeErg

14,865 m w/ Damper @ 4.5

30:00

Accessories

Seated Single Arm Low Row Machine

5 sets x 8 reps each arm @ 70#

High Cable Face Pull

4 sets x 20 reps @ 37.5#

Cable Lat Sweep

4 sets x 15 reps @ 37.5#

Cable Lat Pulldown

3 sets x 12 reps @ 100#

Seated Cable Rear Fly

3 sets x 10 reps @ 6#

Wednesday 2/16/22

Conditioning

BikeErg

10,024 m w/ Damper @ 4

25:09

Accessories

Box Jump

5 sets x 3 reps @ 38"

Landmine Single Leg RDL

3 sets x 10 reps each side @ 70#

Ab Wheel

3 sets x 15 reps

Single Arm Dumbbell Row

3 sets x 8 reps each arm @ 70#

Dips

3 sets x 12 reps

Hanging Around The World

3 sets x 10 reps

Conditioning

Tabata Single Arm Kettlebell Swing (26#)

Tabata Wall Sit

Monday 2/14/22

Accessories

Box Jump

5 sets x 3 reps @ 38"

Dip

3 sets x 8 reps @ 25#

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Banded Rotations

3 sets x 10 reps each side @ blue

Conditioning

Tabata Forearm Plank

Tabata Alt Single Arm Kettlebell Swing @ 35#

Tabata Side Plank

Tabata Alt Single Arm Kettlebell Swing @ 35#

Sunday 2/13/22

Weightlifting

Power Snatch

3 sets x 3 reps @ 70 kg

Accessories

Multi Grip Bench Press

3 sets x 5 reps @ 90 kg

Bench Hamstring Curl

4 sets x 10 reps

Ab Wheel

4 sets x 12 reps

Conditioning

BikeErg

14,534 m w/ Damper @ 6

30:41

Saturday 2/12/22

Conditioning

Ski

4420 m w/ Damper @ 4

20:00

Friday 2/11/22

Conditioning

BikeErg

12,317 m w/ Damper @ 3

30:00

Accessories

Single Arm Landmine Press

3 sets x 10 reps each side @ 60#

T-Bar Row

3 sets x 8 reps @ 135#

Dumbbell Bench Press

3 sets x 10 reps @ 80#s

Back Squat

1 set x 5 reps @ 245#

Ab Strap Around The World

3 sets x 10 reps

Wednesday 2/9/22

Accessories

Single Leg Squat (20")

3 sets x 10 reps each leg @ 65#

Landmine Single Leg RDL

3 sets x 10 reps each leg @ 45#

Hip Ab/Aduction

4 sets x 10 reps each

Back Squat

2 sets x 5 reps @ 225#

Single Leg Extension

3 sets x 10 reps each leg @ 110#

Standing Calf Raise

3 sets x 10 reps @ 115#

Heel Touch

3 sets x 10 reps @ 3"

Tuesday 2/8/22

Conditioning

BikeErg

14,045 m w/ Damper @ 5

30:01

Accessories

Bunch of back stuff

Monday 2/7/22

Accessories

Single Arm Landmine Press

3 sets x 10 reps each arm @ 55#

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Dip

3 sets x 12 reps

Ab Wheel

3 sets x 15 reps

Sunday 2/6/22

Weightlifting

Hang Power Snatch

3 sets x 3 reps @ 50 kg

Accessories

Single Leg Squat Jump

5 sets x 3 reps each leg

Back Squat

3 sets x 3 reps @ 130 kg

Dumbbell Bench Press

4 sets x 8 reps @ 80#s

Ab Wheel

4 sets x 10 reps

Saturday 2/5/22

Conditioning

BikeErg

12,564 m w/ Damper @ 5

31:08

Wednesday 2/2/22

Conditioning

SkiErg

4,132 m w/ Damper @ 1

20:00

Tuesday 2/1/22

Conditioning

BikeErg

15,026 m w/ Damper @ 5

35:02

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 80#s

Ab Wheel

3 sets x 12 reps

Pull Up

3 sets x 5 reps

Dip Support Leg Raises

3 sets x 10 reps