Adrian Jourdan Training Log
Friday, September 30, 2022
Friday 9/30/22
Accessories
Box Jump
3 sets x 3 reps @ 38"
Single Arm Landmine Press
3 sets x 8 reps each arm @ 50#
Dumbbell Pullover
3 sets x 12 reps @ 40#
Conditioning
Treadmill
45 min @ 3.1 mph w/ 12.0 Incline
Thursday, September 29, 2022
Thursday 9/29/22
Accessories
Box Jump
3 sets x 3 reps @ 38"
Single Arm Kettlebell Swing
4 sets x 7 reps each arm @ 62#
Neutral Grip Pull Ups
3 sets x 10 reps
Dips
3 sets x 12 reps
Conditioning
25 min @ 3.0 mph w/ 15.0 Incline
Tuesday, September 27, 2022
Tuesday 9/27/22
Accessories
Back Squat
5 sets x 5 reps @ 185#
Pull Ups
4 sets x 10 reps
GHD Sit Ups
3 sets x 12 reps
Seated Calf Raise
4 sets x 10 reps @ 70#
Leg Press
4 sets x 8 reps @ 360#
RDL Machine
2 sets x 10 reps @ 180#
Sunday, September 25, 2022
Sunday 9/25/22
Conditioning
Volleyball
Saturday, September 24, 2022
Saturday 9/24/22
Weightlifting
Snatch
5 sets x 1 rep @ 80
Power Clean & Jerk
5 sets x 1 rep @ 100
Accessories
Single Arm Row
4 sets x 15 reps each arm @ 65#
Ab Strap L-Hang
4 sets x 15 sec
Friday, September 23, 2022
Friday 9/23/22
Accessories
Box Jump
3 sets x 3 reps @ 38"
Bulgarian Split Squat
4 sets x 8 reps each leg @ 50#s
Pull Up
5 sets x 5 reps
Stomach Vacuums
5 sets x 5 sec
Ab Wheel
4 sets x 12 reps
Wednesday, September 21, 2022
Wednesday 9/21/22
Accessories
Box Jump
3 sets x 3 reps @ 38"
Single Arm Kettlebell Swings
5 sets x 10 reps each arm @ 35#
Pull Up
5 sets x 5 reps
Stomach Vaccuums
5 sets x 5 sec
V-Ups
3 sets x 10 reps
Tuesday, September 20, 2022
Tuesday 9/20/22
Accessories
Box Jump
3 sets x 3 reps @ 38"
Back Squat
3 sets x 3 reps @ 275#
Landmine Single Leg RDL
3 sets x 10 reps each side @ 90#
Pull Up
3 sets x 8 reps
Ab Strap Hanging Single Leg Raise
3 sets x 10 reps each side
Monday, September 19, 2022
Monday 9/19/22
Accessories
Legs at LA w/ Tyler
Sunday, September 18, 2022
Sunday 9/18/22
Conditioning
Volleyball
Saturday, September 17, 2022
Saturday 9/17/22
Weightlifting
Snatch
6 sets x 1 rep @ 80 kg
Clean
5 sets x 1 rep @ 100 kg
Accessories
Lu Raises
3 sets x 15 reps @ 10#s
Pull Up
4 sets x 10 reps
Single Arm Farmer Hold
4 sets x 15 sec each arm @ 150#
Thursday, September 15, 2022
Thursday 9/15/22
Accessories
Sots Press
3 sets x 5 reps @ 65#
Strict Press
3 sets x 10 reps @ 65#
Ring Row (Feet Elevated)
3 setes x 10 reps
Pull Up
4 sets x 8 reps
Conditioning
Treadmill
45 min @ 3.1 mph w/ 15.0 Incline
Wednesday, September 14, 2022
Wednesday 9/14/22
Accessories
Step Back Lunge
5 sets x 5 reps each leg @ 135#
- superset -
5 Box Jumps @ 26"
Glute Ham Raise
3 sets x 10 reps
Pull Up
4 sets x 8 reps
Tuesday, September 13, 2022
Tuesday 9/13/22
Conditioning
Treadmill
45 min @ 3.0 mph w/ 15.0 Incline
Accessories
Iron Scap
25 / 7
Side Bend
3 sets x 10 reps each side @ 90#
Pull Ups
4 sets x 8 reps
Ab Strap Hanging Leg Raise
4 sets x 15 reps
Half Kneeling Banded Chop Press
2 sets x 15 reps each side @ red
Monday, September 12, 2022
Monday 9/12/22
Conditioning
Treadmill
45 min @ 3.0 mph w/ 15.0 Incline
Sunday, September 11, 2022
Sunday 9/11/22
Accessories
Back Squat
2 sets x 1 rep @ 140 kg
Conditioning
Volleyball
Yoga
Warm Yin Yoga
60 min
Saturday, September 10, 2022
Saturday 9/10/22
Weightlifting
Snatch
6 sets x 1 rep @ 80 kg
Clean & Jerk
6 sets x 1 rep @ 100 kg
Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 80#s
Friday, September 9, 2022
Friday 9/9/22
Conditioning
Treadmill
30 min @ 3.0 mph w/ 15.0 Incline
Thursday, September 8, 2022
Thursday 9/8/22
Accessories
Lu Raises
3 sets x 12 reps @ 10#s
Supine Scap Reaches
3 sets x 8 reps each side @ 40#
Pull Up
3 sets x 10 reps
Conditioning
Treadmill
60 min @ 3.3 mph w/ 6.0 Incline
Accessories
High to Low Row Machine
3 sets x 8 reps @ 180#
Low to High Row Machine
3 sets x 8 reps @ 140#
Cable Lat Sweep
4 sets x 10 reps @ 57.5#
Rear Delt Fly
3 sets x 15 reps @ 5#s
Wednesday, September 7, 2022
Wednesday 9/7/22
Weightlifting
Snatch
3 sets x 1 rep @ 80 kg
Clean & Jerk
3 sets x 1 rep @ 100 kg
Conditioning
Treadmill
45 min @ 3.0 mph w/ 15.0 incline
Tuesday, September 6, 2022
Tuesday 9/6/22
Accessories
Seated Box Jump
3 sets x 3 reps @ 38"
Strict Press
3 sets x 5 reps @ 115#
Deadlift
3 sets x 8 reps @ 310#
Conditioning
Treadmill
55 min @ 3.3 mph w/ 8.0 Incline
Monday, September 5, 2022
Monday 9/5/22
Accessories
Box Jump
3 sets x 3 reps @ 38"
Back Squat
3 sets x 3 reps @ 245#
Pull Up
4 sets x 5 reps
Conditioning
Treadmill
55 min @ 3.0 mph w/ 12.0 Incline
Friday, September 2, 2022
Friday 9/2/22
Accessories
Pec Fly Machine
3 sets x 10 reps @ 80#
Seated Hamstring Curl
3 sets x 10 reps @ 120#
Neutral Grip Pull Up
3 sets x 8 reps
Single Leg RDL
3 sets x 10 reps each leg @ 50#s
Cable Tricep Extension
3 sets x 15 reps @ 30#
Ab Wheel
2 sets x 10 reps
Conditioning
55 min @ 3.2 mph w/ 12.0 Incline
Thursday, September 1, 2022
Thursday 9/1/22
Accessories
Pec Fly Machine
3 sets x 15 reps @ 70#
Neutral Grip Pull Up
4 sets x 8 reps
Seated Hamstring Curl
3 sets x 12 reps @ 100#
Seated Dumbbell Press
3 sets x 8 reps @ 50#s
Step Back Lunge
2 sets x 10 reps each leg @ 50#s
Conditioning
55 min @ 5.0 kph w/ 10.0 Incline
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