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 4/22/24

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 70#s

Sunday 4/21/24

Volleyball

120 min

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 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 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 4/14/24

Conditioning

Volleyball

60 min

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 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 4/10/24

Conditioning

Treadmill

30 min @ 3.0 mph w/ 2.0 Incline

Tuesday 4/9/24

Conditioning

Treadmill

20 min @ 3.0 mph w/ 2.0 Incline

50 Burpees

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 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 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