Tuesday 5/31/22

Weightlifting

Hang Snatch

3 sets x 3 reps @ 135#

Snatch Pull

3 sets x 3 reps @ 185#

Accessories

Front Squat

3 sets x 3 reps @ 225#

Pull Up

4 sets x 8 reps

Deadbug

3 sets x 10 reps each side

Monday 5/30/22

Yoga

Bikram 90 min

Sunday 5/29/22

Weightlifting

Power Clean + Push Press

5 sets x 1 rep @ 70 kg

Clean Pull

3 sets x 5 reps @ 100 kg

Accessories

Back Squat

3 sets x 5 reps @ 75 kg

Dumbbell Bench Press

2 sets x 15 reps @ 80#s

Single Arm Farmer Hold

4 sets x 30 sec each arm @ 106#

Wednesday 5/25/22

Accessories

Reverse Sled Drag

5 min @ 135#

Slant Board Calf Raise

3 sets x 20 reps @ 20°

 - superset -

20 Leaning Tib Raises

Knees Over Toes Static Lunge

5 sets x 5 reps each leg

Iron Scap

25 / 7

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Tuesday 5/24/22

Accessories

Chest w/ Tyler @ LA

Monday 5/23/22

Conditioning

Treadmill

30 min @ 3.1 mph w/ 15.0 Incline

Sunday 5/22/22

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Power Clean & Jerk

5 sets x 1 rep @ 80 kg

Accessories

Swiss Ball Hamstring Curl

5 sets x 15 reps

Conditioning

Volleyball

Thursday 5/19/22

Accessories

Back Squat

5 sets x 3 reps @ 185#

Ab Wheel

5 sets x 10 reps

Sunday 5/15/22

Accessories

Strict Press

5 sets x 5 reps @ 50 kg

Bent Over Row

5 sets x 6 reps @ 80 kg

Ab Wheel

4 sets x 15 reps

Saturday 5/14/22

Conditioning

Tennis for 60 min

Sprints with JJ

Friday 5/13/22

Weightlifting

Power Clean + Jerk

4 sets x 1 rep @ 205#

Accessories

Single Arm Single Leg RDL

3 sets x 10 reps each leg @ 100#

 - superset -

15 Ab Wheel

GHR

2 sets x 15 reps

 - superset -

15 Ab Strap Hanging Leg Raises

Wednesday 5/11/22

Accessories

Dumbbell Bench Press

3 sets x 6 reps @ 95#s

 - superset -

8 Deadlifts @ 310#

Pull Up

3 sets x 5 reps @ 44#

 - superset -

12 GHR

 - superset -

20 sec Dip Support Knee Tuck

Tuesday 5/10/22

Conditioning

Run

1.75 miles

13:57

Monday 5/9/22

Accessories

Strict Press

3 sets x 8 reps @ 95#

 - superset -

10/10 Single Leg RDL @ 90#

Neutral Grip Pull Up

3 sets x 8 reps

 - superset -

12 GHR

 - superset -

15 Ab Strap Hanging Leg Raise

Backwards Sled Drag

5 sets x 60 m @ 260#

Sunday 5/8/22

Weightlifting

Snatch

10 sets x 1 rep @ 50 kg

Clean & Jerk

10 sets x 1 rep @ 70 kg

Accessories

Ab Strap Leg Raise

3 sets x 12 reps

 - superset -

10/10 Cable Rotations @ 55#

Friday 5/6/22

Accessories

Dumbbell Bench Press

4 sets x 8 reps @ 80#s

 - superset -

10 Landmine Single Leg RDL each leg @ 90#

T-Bar Row

3 sets x 8 reps @ 135#

 - superset -

10 Bulgarian Split Squat each leg @ 40#s

 - superset -

15 GHD Sit Ups

Tuesday 5/3/22

Conditioning

Treadmill

25 min @ 3.0 mph w/ 15.0 Incline

Monday 5/2/22

Accessories

Single Arm Dumbbell Bench Press w/ Banded Row Hold

3 sets x 8 reps each arm @ 80# w/ green band

Pull Up

5 sets x 2 reps @ 45#

GHR

3 sets x 12 reps

Side Bend

3 sets x 10 reps each side @ 100#

Ab Wheel

3 sets x 18 reps

Sunday 5/1/22

Yoga

Bikram Yoga

90 min