Saturday 12/31/22

Weightlifting

Snatch

3 sets x 2 reps @ 70 kg

Clean

5 sets x 1 rep @ 90 kg

Accessories

Modified Sumo Deadlift

3 sets x 3 reps @ 160 kg

Friday 12/30/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline & 30# Vest

Wednesday 12/28/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Wednesday 12/21/22

Accessories

Chest at LA w/ Tyler

Saturday 12/17/22

Weightlifting

Power Snatch

Moderate single

85 kg

Clean

3 sets x 1 rep @ 100 kg

Accessories

Suitcase Deadlift

3 sets x 8 reps each side @ 88#

Single Arm Dumbbell Press

3 sets x 6 reps each side @ 45#

Thursday 12/15/22

Conditioning

Treadmill

45 min @ 3.1 mph w/ 10.0 Incline

Accessories

Deadlift

12 sets x 2 reps @ 225# + green bands

Conditioning

GI Jane

100 Burpee Pull Ups

13:28

Tuesday 12/13/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Weightlifting

Snatch

4 sets x 1 rep @ 60 kg

Clean & Jerk

4 sets x 1 rep @ 80 kg

Accessories

Back Squat

3 sets x 5 reps @ 225#

Ab Wheel

4 sets x 10 reps

Saturday 12/10/22

Weightlifting

Power Snatch

5 sets x 1 rep @ 60 kg

Power Clean + Jerk

5 sets x 1 rep @ 80 kg

Thursday 12/8/22

Accessories

Pull Up

5 sets x 7 reps

Shrimp Squats

5 sets x 7 reps each leg @ 10#

Kneeling Hip to Halo

3 sets x 6 reps @ 35#

Suitcase Deadlift

3 sets x 8 reps each side @ 70#

Half Kneeling Kettlebell Chop

3 sets x 10 reps each side @ 26#

Tuesday 12/6/22

Accessories

Pull Ups

10 sets x 5 reps

GHD Sit Up

5 sets x 10 reps

Shrimp Squat

5 sets x 5 reps each side @ 10#

Bent Over Fly

3 sets x 20 reps @ 10#

Friday 12/2/22

Accessories

Back Squat

3 sets x 5 reps @ 60 kg

Front Squat

3 sets x 5 reps @ 60 kg

Tuesday 11/29/22

Accessories

Iron Scap

25 / 7

Conditioning

5 Pull Ups

10 Push Ups

15 Sit Ups

10 sets

Saturday 11/26/22

Accessories

Push Ups

10 sets x 10 reps

Monday 11/14/22

Accessories

Single Arm Dumbbell Press

3 sets x 10 reps each arm @ 45#

Pull Ups

4 sets x 8 reps

Conditioning

Echo Bike

30 min

257 cal / 9.87 miles / 172 watt avg / 305 watt max

Saturday 11/12/22

Accessories

Back Squat

8 sets x 3 reps @ 100 kg

Back and core stuff

Thursday 11/10/22

Conditioning

Pickleball

Wednesday 11/9/22

Accessories

Back @ LA w/ Tyler

Conditioning

Pickleball

Monday 11/7/22

Conditioning

Pickleball

Accessories

Legs w/ Tyler @ LA

Sunday 11/6/22

Conditioning

Volleyball

Saturday 11/5/22

Weightlifting

Snatch

6 sets x 1 rep @ 60 kg

High Hang Clean

3 sets x 1 rep @ 90 kg

Accessories

Single Leg RDL

3 sets x 10 reps each leg @ 80#

Strict Chest to Bar Pull Up

3 sets x 5 reps

Friday 11/4/22

Accessories

Skullcrushers

3 sets x 15 reps @ 25#s

 - superset -

Alternating Dumbbell Curls

3 sets x 10 reps @ 40#s

GHD Sit Up

3 sets x 10 reps

Neutral Grip Pull Ups

5 sets x 5 reps w/ 2 sec hold at top

Conditioning

5 min BikeErg w/ Damper @ 5

20 Kettlebell Swing @ 53#

5 rounds

Thursday 11/3/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Bar Muscle Up

4 sets x 1 rep

3 sets x 2 reps

Conditioning

100 Burpees

8:13

Friday 10/28/22

Accessories

Back Squat

5 sets x 5 reps @ 225#

Thursday 10/27/22

Accessories

Pull Ups

10 sets x 5 reps

Tuesday 10/25/22

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

Accessories

Back Squat

3 sets x 3 reps @ 110 kg

Monday 10/24/22

Accessories

Strict Press

3 sets x 5 reps @ 115#

Pull Up

4 sets x 10 reps

Dips

4 sets x 12 reps

Conditioning

BikeErg

12,281 m w/ Damper @ 5

30:08

Sunday 10/23/22

Accessories

Back @ LA w/ Tyler

Conditioning

BikeErg

23,394 m w/ Damper @ 5

55:03

Saturday 10/22/22

Weightlifting

October PL Comp

BW: 83.55

Snatch

92/98/105

Clean & Jerk

112/119/125

Friday 10/21/22

Weightlifting

Snatch

3 sets x 1 rep @ 50 kg

Clean & Jerk

3 sets x 1 rep @ 70 kg

Thursday 10/20/22

Conditioning

BikeErg

18,905 m

45:04

Tuesday 10/18/22

Weightlifting

Snatch

3 sets x 1 rep @ 185# (1/3)

Clean & Jerk

3 sets x 1 rep @ 205#

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

5 sets x 3 reps @ 225#

Conditioning

BikeErg

13,014 m

30:10

Monday 10/17/22

Conditioning

BikeErg

12,361 m

30:12

Sunday 10/16/22

Conditioning

Volleyball

60 min

Saturday 10/15/22

Weightlifting

Power Snatch

5 sets x 1 rep @ 75 kg

Accessories

Front Squat

1 set x 1 rep @ 130 kg

1 set x 5 reps @ 100 kg

Friday 10/14/22

Accessories

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 45#

 - superset -

10 Dumbbell Pullovers @ 50#

Push Ups

4 sets x 15 reps

Pull Ups

4 sets x 8 reps

Wednesday 10/12/22

Weightlifting

Snatch

Heavy Single

95 kg

Clean & Jerk

Heavy Single

120 kg

Tuesday 10/11/22

Weightlifting

Hang Power Snatch

4 sets x 1 rep @ 155#

Accessories

Box Jump

3 sets x 3 reps @ 38"

Pull Ups

5 sets x 10 reps

Bulgarian Split Squat

3 sets x 8 reps each leg @ 60#s

Deadbug

3 sets x 10 reps each side

Sunday 10/9/22

Conditioning

Volleyball

80 min

Saturday 10/8/22

Weightlifting

Power Snatch + Snatch

3 sets x 1+1 @ 70 kg

Power Clean + Clean + Jerk

3 sets x 1+1+1 @ 90 kg

Accessories

Single Leg RDL

3 sets x 10 reps each leg @ 65#s

Dips

4 sets x 12 reps

Half Kneeling Pallof Press

4 sets x 12 reps each side

Friday 10/7/22

Accessories

Strict Press

3 sets x 8 reps @ 95#

Push Ups

4 sets x 15 reps

Thursday 10/6/22

Accessories

Vertical Jump to Box Jump

3 sets x 3 reps @ 38"

Back Squat

5 sets x 3 reps @ 245#

Landmine Press

3 sets x 10 reps each arm @ 45#

Neutral Grip Pull Up

3 sets x 10 reps

Half Kneeling Dumbbell Slings

2 sets x 10 reps each side @ 40#

Ab Strap L-Hang

3 sets x 20 sec

Back at LA w/ Tyler

Tuesday 10/4/22

Accessories

Deadlift

3 sets x 10 reps @ 310#

GHR

3 sets x 15 reps

Pull Up

3 sets x 12 reps

Deadbug

3 sets x 15 reps each side

Conditioning

Treadmill

55 min @ 3.2 mph w/ 10.0 Incline

Sunday 10/2/22

Conditioning

Volleyball

120 min

Yoga

Hot Yoga

60 min

Saturday 10/1/22

Weightlifting

Snatch

5 sets x 1 rep @ 80 kg

Clean & Jerk

3 sets x 1 rep @ 100 kg

Accessories

Single Leg RDL

3 sets x 10 reps each leg @ 60#s

Pallof Press

4 sets x 15 reps each side

Conditioning

Laser Tag

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 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 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 9/25/22

Conditioning

Volleyball

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 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 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 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 9/19/22

Accessories

Legs at LA w/ Tyler

Sunday 9/18/22

Conditioning

Volleyball

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 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 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 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 9/12/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 15.0 Incline

Sunday 9/11/22

Accessories

Back Squat

2 sets x 1 rep @ 140 kg

Conditioning

Volleyball

Yoga

Warm Yin Yoga

60 min

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 9/9/22

Conditioning

Treadmill

30 min @ 3.0 mph w/ 15.0 Incline

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 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 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 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 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 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

Tuesday 8/30/22

Accessories

Cable Rear Fly

3 sets x 8 reps @ 10#s

Cable Pulldown

3 sets x 10 reps @ 45#

Seated Chest Press Machine

3 sets x 8 reps @ 200#

Split Stance Single Arm Row

2 sets x 10 reps each side @ 60#

Pec Fly Machine

2 sets x 15 reps @ 50#

Ab Wheel

3 sets x 15 reps

Conditioning

Treadmill

45 min @ 5.0 kph w/ 12.0 Incline

Monday 8/29/22

Conditioning

Treadmill

60 min @ 3.2 mph w/ 9.0 Incline

Sunday 8/28/22

Accessories

Pec Fly Machine

3 sets x 10 reps w/ pause @ 30#

Seated Hamstring Curl Machine

3 sets x 10 reps w/ pause @ 60#

Bulgarian Split Squats

3 sets x 10 reps each leg @ 50#s

Conditioning

Treadmill

60 min @ 3.0 mph w/ 8.0 Incline

Saturday 8/27/22

Accessories

Pec Fly Machine

3 sets x 15 reps @ 60#

Seated Hamstring Curl Machine

3 sets x 12 reps @ 100#

Seated Chest Press Machine

3 sets x 8 reps @ 160#

Neutral Grip Pull Ups

3 sets x 8 reps

Conditioning

Treadmill

55 min @ 5.2 kph w/ 11.0 Incline

Thursday 8/25/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Single Arm Kettlebell Front Squat

4 sets x 5 reps each side @ 70#

GHR

3 sets x 10 reps

Neutral Grip Pull Up

5 sets x 8 reps

Ab Wheel

4 sets x 10 reps

 - superset -

10/10 Side Bends @ 70#

Wednesday 8/24/22

Conditioning

Treadmill

45 min @ 3.3 mph w/ 7.0 Incline

Tuesday 8/23/22

Accessories

Box Jump

3 sets x 3 reps @ 38”

Dumbbell Bench Press

3 sets x 6 reps @ 85#s

Pull Up

4 sets x 8 reps

Single Arm Dumbbell Strict Press

3 sets x 10 reps each arm @ 45#

GHD Sit Up

4 sets x 12 reps

Accessories

Treadmill

20 min @ 3.0 mph w/ 12.0 Incline

Monday 8/22/22

Weightlifting

Snatch

4 sets x 1 rep @ 80 kg

Accessories

Back Squat

3 sets x 3 reps @ 120 kg

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Friday 8/19/22

Accessories

Seated Box Jump

3 sets x 3 reps @ 38"

Deadlift

3 sets x 5 reps @ 310#

Landmine Press

3 sets x 10 reps each arm @ 60#

Ab Strap Hanging Leg Raise

5 sets x 15 reps

Thursday 8/18/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Step Back Lunge

3 sets x 5 reps each leg @ 185#

Single Arm Single Leg RDL

3 sets x 8 reps @ 100#

Neutral Grip Pull Up

3 sets x 10 reps

Ab Wheel

5 sets x 15 reps

Conditioning

Treadmill

30 min @ 3.0 mph w/ 11.0 Incline

Wednesday 8/17/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Accessories

Box Jump

3 sets x 3 reps @ 38"

Dips

5 sets x 12 reps

Ring Row (Feet Elevated)

5 sets x 10 reps

Tuesday 8/16/22

Accessories

Strict Press

3 sets x 5 reps @ 115#

Back Squat

3 sets x 5 reps @ 205#

Pull Up

6 sets x 5 reps

Wednesday 8/10/22

Accessories

Single Arm Landmine Press

3 sets x 7 reps each arm @ 70#

Neutral Grip Pull Ups

5 sets x 8 reps

Dips

4 sets x 12 reps

T-Bar Row

3 sets x 5 reps @ 140#

Ab Wheel

4 sets x 12 reps

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Tuesday 8/9/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Step Back Lunge

3 sets x 5 reps each leg @ 185#

Ring Row (Feet Elevated)

4 sets x 10 reps

Single Leg RDL

3 sets x 8 reps each leg @ 65#s

GHD Sit Up

4 sets x 15 reps

Conditioning

Treadmill

45 min @ 3.3 mph w/ 6.0 Incline

Monday 8/8/22

Accessories

Strict Press

3 sets x 5 reps @ 130#

Dips

4 sets x 12 reps 

Pull Ups

4 sets x 8 reps

Ab Strap Hanging Leg Raise

4 sets x 12 reps

Conditioning

Treadmill

45 min @ 3.0 mph w/ 9.0 Incline

Sunday 8/7/22

Conditioning

Spikeball

Thursday 8/4/22

Accessories

Seated Dumbbell Press

3 sets x 8 reps @ 50#s

Single Leg RDL

3 sets x 10 reps each side @ 50#s

Seated Hamstring Curl Machine

3 sets x 10 reps @ 90#

Captains Chair Leg Raises

4 sets x 15 reps

Conditioning

Treadmill

45 min @ 3.2 mph w/ 8.0 Incline

Tuesday 8/2/22

Accessories

Strict Press

3 sets x 8 reps @ 115#

Step Back Lunge

3 sets x 5 reps each leg @ 155#

Sunday 7/31/22

Conditioning

Volleyball Tournament

Thursday 7/28/22

Accessories

Back Squat

5 sets x 3 reps @ 275#

Wednesday 7/27/22

Accessories

Strict Press

5 sets x 3 reps @ 125#

Band Resisted Neutral Pull Ups

4 sets x 5 reps @ orange

Single Arm Dumbbell Strict Press

3 sets x 12 reps each arm @ 40#

Ring Row (Feet Elevated)

3 sets x 10 reps

Iron Scap

25 / 7

Conditioning

Treadmill

35 min @ 3.0 mph w/ 10.0 Incline

Tuesday 7/26/22

Accessories

RDL

5 sets x 5 reps @ 310#

Step Back Lunge

3 sets x 8 reps each leg @ 135#

GHD Sit Up

4 sets x 14 reps

Conditioning

Treadmill

35 min @ 3.2 mph w/ 7.5 Incline

Monday 7/25/22

Accessories

Strict Press

5 sets x 5 reps @ 115#

Pull Ups

4 sets x 5 reps @ 20#

Dumbbell Pullover

3 sets x 10 reps @ 40#

Lu Raises

3 sets x 10 reps @ 10#s

Ab Strap Single Leg Raise

4 sets x 10 reps each side

Single Arm Farmers Carry

4 sets x 20 m each arm @ 70#

Conditioning

Treadmill

35 min @ 3.5 mph w/ 15.0 Incline

Sunday 7/24/22

Weightlifting

Snatch

Heavy Single

100 kg

Clean & Jerk

Heavy Single

117 kg

Conditioning

Volleyball

Friday 7/22/22

Conditioning

Treadmill

35 min @ 3.0 mph w/ 15.0 Incline

Accessories

Back Squat

Heavy Single

160 kg

Thursday 7/21/22

Weightlifting

Snatch

5 sets x 1 rep @ 100 kg

Power Clean

3 sets x 1 rep @ 110 kg

Wednesday 7/20/22

Accessories

Ring Row

5 sets x 10 reps

Iron Scap

25 / 10

Tuesday 7/19/22

Accessories

Step Back Lunge

4 sets x 5 reps each leg @ 135#

Pull Ups

5 sets x 7 reps

Dips

4 sets x 12 reps

Ab Strap Single Leg Raises

4 sets x 10 reps each side

Echo Bike

0.5 Mile

56 seconds (674 avg / 790 max)

Monday 7/18/22

Weightlifting

Snatch

5 sets x 1 rep @ 80 kg

Conditioning

Treadmill

30 min @ 3.0 mph w/ 15.0 incline

Sunday 7/17/22

Accessories

Dumbbell Pullover

3 sets x 12 reps @ 50#

Conditioning

Volleyball

Saturday 7/16/22

Weightlifting

Clean & Jerk

4 sets x 1 rep @ 105 kg

Clean Pull

3 sets x 2 reps @ 120 kg

Accessories

RDL

3 sets x 3 reps @ 140 kg

Incline Dumbbell Bench Press

3 sets x 10 reps @ 60#s

Banded Anti Rotation

5 sets x 20 sec

Friday 7/15/22

Weightlifting

Snatch

5 sets x 1 rep @ 80 kg

Accessories

Step Back Lunge

4 sets x 6 reps each leg @ 135#

Feet Elevated Ring Row

5 sets x 10 reps

GHD Sit Up

3 sets x 10 reps @ 9#

Thursday 7/14/22

Accessories

Dumbbell Bench Press

3 sets x 4 reps @ 100#s

Neutral Grip Pull Ups

5 sets x 8 reps

Wednesday 7/13/22

Weightlifting

Snatch

5 sets x 1 rep @ 80 kg

Clean & Jerk

5 sets x 1 rep @ 100 kg

Tuesday 7/12/22

Accessories

Feet Elevated Ring Row

4 sets x 10 reps

Side Bend

4 sets x 10 reps each side @ 70#

Hip Abduction Machine

3 sets x 20 reps @ 80#

Leg Press

Heavy Triple @ 540#

Seated Calf Raise

3 sets x 8 reps @ 45#

Backwards Sled Drag

2 sets x 30 m @ 100#

Conditioning

Treadmill

1 min on / 1 min off @ 3.5 mph w/ 15.0 Incline

15 rounds

Monday 7/11/22

Accessories

Modified Sumo Deadlift

3 sets x 5 reps @ 310#

Glute Ham Raise

3 sets x 15 reps

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Pull Up

6 sets x 6 reps

Sunday 7/10/22

Conditioning

Volleyball

Friday 7/8/22

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 90#s

Feet Elevated Ring Row

5 sets x 10 reps

Ab Strap Single Leg Raise

3 sets x 10 reps each side

Thursday 7/7/22

Accessories

Back Squat

5 sets x 5 reps @ 245#

Pull Ups

10 sets x 5 reps

1 set x 10 reps

Tuesday 7/5/22

Accessories

8 Dips

6 Pull Ups

10 GHD Sit Ups

5 rounds

Thursday 6/30/22

Accessories

Back Squat

10 set x 3 reps @ 70 kg

Monday 6/27/22

Accessories

Back Squat

3 sets x 5 reps @ 225, 245, 255#

Hip Thrust

3 sets x 15 reps @ 225#

Glute Ham Raise

3 sets x 12 reps

Ab Strap Hanging Single Leg Raise

3 sets x 10 reps each side

Sunday 6/26/22

Conditioning

Volleyball

Saturday 6/25/22

Weightlifting

Snatch

5 sets x 1 rep @ 80, 80, 83, 85, 87 kg

Accessories

Strict Press

3 sets x 8 reps @ 45 kg

Pull Up

3 sets x 8 reps

Dips

3 sets x 12 reps

Standing Single Arm Cable Row

3 sets x 12 reps each arm @ 40 kg

Thursday 6/23/22

Conditioning

20 yard Sprint

16 sets

Accessories

Back Squat

5 sets x 5 reps @ 225#

Landmine Single Leg RDL

3 sets x 10 reps each side @ 70#

Ab Wheel

3 sets x 15 reps

Tuesday 6/21/22

Conditioning

10 m Ramp Up + 10 m Sprint

5 sets

200 m Run

200 m Walk

5 rounds

Stair Run

10 sets

Accessories

Dumbbell Bench Press

3 sets x 5 reps @ 90#s

 - superset -

12 Dips

Pull Up

3 sets x 8 reps

 - superset -

10/10 Stir The Pot

Monday 6/20/22

Conditioning

BikeErg

13,223 m w/ Damper @ 5

30:01

Accessories

Trap Bar Deadlift (Lower Handles)

3 sets x 10 reps @ 325#

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 50#

Neutral Grip Pull Up

3 sets x 10 reps

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Sunday 6/19/22

Conditioning

Volleyball

Saturday 6/18/22

Weightlifting

Hang Snatch

3 sets x 1 rep @ 82 kg

Snatch Pull

3 sets x 3 reps @ 100 kg

Accessories

Back Squat

3 sets x 5 reps @ 155#

Friday 6/17/22

Conditioning

35 yard Sprint

8 sets

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 85#s

GHD Sit Up

3 sets x 14 reps

Wednesday 6/15/22

Conditioning

Run

400 m Run (1:30ish pace)

Rest 2 min

7 sets

Tuesday 6/14/22

Conditioning

Lateral Hop to Sprint

8 sets x 15 m on each side

200 m Sprint

200 m Walk

4 sets

Stair Run

10 sets

Sunday 6/12/22

Weightlifting

Hang Clean + Jerk

3 sets x 2 reps @ 80 kg

Clean Pull

3 sets x 3 reps @ 110 kg

Accessories

Back Squat

1 set x 1 rep @ 140 kg

3 sets x 5 reps @ 115 kg

Dips

4 sets x 12 reps

Pallof Press

4 sets x 12 reps each side @ 60.5

Conditioning

Volleyball

Monday 6/6/22

Conditioning

Treadmill

20 min @ 3.0 mph w/ 15.0 incline

Sunday 6/5/22

Accessories

Bandbell Bench Press

3 sets x 10 reps @ 156#

Dip

4 sets x 10 reps

Pallof Press

4 sets x 10 reps each side @ 55#

Single Arm Dumbbell Press

4 sets x 5 reps each arm @ 45#

Conditioning

Volleyball

Saturday 6/4/22

Conditioning

Volleyball Tournament

Friday 6/3/22

Weightlifting

Jerk

3 sets x 3 reps @ 90 kg

Accessories

Push Press

3 sets x 5 reps @ 70 kg

RDL

3 sets x 5 reps @ 100 kg

Thursday 6/2/22

Conditioning

BikeErg

13,970 m w/ Damper @ 5

30:02

Wednesday 6/1/22

Accessories

Landmine Press

3 sets x 10 reps each side @ 50#

 - superset -

Single Leg RDL

12 reps each side @ 65#s

Glute Ham Raise

3 sets x 10 reps

 - superset -

5 Dead Hang Pull Ups

 - superset -

10 Dip Support Knee Tucks

Ab Strap Hanging Leg Raise

3 sets x 12 reps

Standing Banded Oblique Crunch

3 sets x 10 reps each side @ black

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

Thursday 4/28/22

Weightlifting

Power Snatch + Snatch

3 sets x 1+1 reps @ 80 kg

Power Clean + Clean + Jerk

3 sets x 1+1+1 reps @ 80 kg

Wednesday 4/27/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

5 sets x 1 rep @ 300#

Ab Wheel

3 sets x 18 reps

Tuesday 4/26/22

Accessories

Single Arm Landmine Press

3 sets x 5 reps each arm @ 70#

Pull Up

3 sets x 5 reps @ 25#

GHD Sit Ups

3 sets x 18 reps

Deadbug

3 sets x 10/10 reps

Back @ LA w/ Tyler

Monday 4/25/22

Accessories

Neutral Grip Pull Up

4 sets x 6 reps

Dips

4 sets x 15 reps

 - superset -

10 RDL @ 205#

Single Leg Squat

4 sets x 5/5 reps @ 45#

 - superset -

10 GHR

Ab Strap Cross Knee to Elbow

5 sets x 8/8 reps

Wednesday 4/20/22

Accessories

Knee Jump to Box Jump

3 sets x 3 reps @ 20"

Dumbbell Bench Press

4 sets x 12 reps @ 70#s

 - superset -

8 RDLs @ 185#

Neutral Grip Pull Ups

4 sets x 5 reps

 - superset -

5/5 Bulgarian Split Squats @ 50#s

Ab Wheel

3 sets x 18 reps

Hips/Legs w/ Tyler

Tuesday 4/19/22

Accessories

Single Arm Dumbbell Push Press

3 sets x 5 reps each arm @ 80#

Pull Up

3 sets x 5 reps w/ 3 sec hold at top of each rep

Monday 4/18/22

Accessories

Back Squat

3 sets x 1 rep @ 310#

Conditioning

Echo Bike

15 sec on / 45 sec off

10 rounds

Sunday 4/17/22

Weightlifting

Snatch

4 sets x 1 rep @ 50 kg

4 sets x 1 rep @ 60 kg

Clean & Jerk

4 sets x 1 rep @ 55 kg

Friday 4/15/22

Conditioning

100 m Sled Drag @ 90#

1:1

30 min

Thursday 4/14/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Bulgarian Split Squat

3 sets x 8 reps each leg @ 50#s

Single Arm Kettlebell Swing

3 sets x 10 reps each arm @ 70#

Ab Strap Single Leg Raise

3 sets x 10 reps each side

Wednesday 4/13/22

Conditioning

Run

1.75 miles

14:57

Accessories

Pull Up

3 sets x 6 reps

Single Arm Landmine Press

3 sets x 8 reps each side @ 70#

Neutral Grip Pull Ups

3 sets x 6 reps

Dips

3 sets x 15 reps

Single Arm Hang

3 sets x 7 sec each arm

Ab Strap Cross Knee to Elbow

3 sets x 8 reps each side

Tuesday 4/12/22

Accessories

Back Squat

1 set x 3 reps @ 310#

Single Leg RDL

3 sets x 10 reps each leg @ 50#s

Hip Thrust

3 sets x 15 reps @ 135#

GHD Sit Up

3 sets x 18 reps

Monday 4/11/22

Accessories

Dumbbell Bench Press

3 sets x 5 reps @ 100#s

Pull Up

2 RM

70#

Dumbbell Side Bends

3 sets x 10 reps each side @ 90#

Single Arm Hang

3 sets x 5 sec each

Ab Strap Leg Raise

3 sets x 15 reps @ 4#

Sunday 4/10/22

Weightlifting

Snatch

4 sets x 1 rep @ 85 kg

Clean & Jerk

4 sets x 1 rep @ 50 kg

Accessories

Ab Wheel

5 sets x 15 reps

Friday 4/8/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Dumbbell Snatch

3 sets x 5 reps each arm @ 85#

Deadlift

3 sets x 5 reps @ 310#

Glute Ham Raise

3 sets x 15 reps

Ab Wheel

3 sets x 15 reps

Thursday 4/7/22

Accessories

Single Arm Single Leg RDL

4 sets x 8 reps each leg @ 90#

Neutral Grip Pull Ups

6 sets x 6 reps

Dips

4 sets x 15 reps

GHD Sit Ups

3 sets x 15 reps

Legs at LA w/ Tyler

Wednesday 4/6/22

Conditioning

Run

1.75 miles

13:40

Accessories

Single Arm Dumbbell Push Press

3 sets x 5 reps each arm @ 70#

Back Squat

2 sets x 2 reps @ 310#

Glute Ham Raise

4 sets x 12 reps

Ab Strap Leg Raises

3 sets x 15 reps

Monday 4/4/22

Accessories

Neutral Grip Pull Ups

4 sets x 8 reps

GHD Sit Up Hold

4 sets x 15 sec

Single Arm Farmer Hold

4 sets x 10 sec each side @ 100#

Sunday 4/3/22

Weightlifting

Snatch

1 set x 1 rep @ 86 kg

3 sets x 3 reps @ 80 kg

Clean & Jerk

5 sets x 1 rep @ 40 kg

Saturday 4/2/22

Conditioning

SkiErg

4,021 m w/ Damper @ 1

20:02

Friday 4/1/22

Accessories

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 55#

Neutral Grip Pull Ups

6 sets x 6 reps

Dips

3 sets x 15 rep

GHD Sit Up

3 sets x 15 reps

Shoulder at LA w/ Tyler

Thursday 3/31/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

1 set x 1 rep @ 310#

RDL

3 sets x 8 reps @ 225#

Glute Ham Raise

3 sets x 10 reps

Ab Strap Single Leg Raise

2 sets x 10 reps each leg

Ab Strap L-Hang

3 sets x 10 sec

Wednesday 3/30/22

Conditioning

200 m Run

1:1

10 rounds

16:29 w/ Nate

Tuesday 3/29/22

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 90#s

Neutral Grip Pull Ups

6 sets x 6 reps

GHD Sit Ups

4 sets x 15 reps

Monday 3/28/22

Accessories

Back Squat

1 set x 2 reps @ 310#

Single Arm Single Leg RDL

2 sets x 10 reps each side @ 85#

Glute Ham Raise

3 sets x 15 reps

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Sunday 3/27/22

Weightlifting

Snatch

1 set x 1 rep @ 90 kg

Clean & Jerk

5 sets x 1 rep @ 30 kg

Accessories

Single Arm Single Leg RDL

3 sets x 10 reps each side @ 80#

Ab Wheel

4 sets x 15 reps

Friday 3/25/22

Accessories

Neutral Grip Pull Ups

6 sets x 6 reps

Single Arm Dumbbell Push Press

3 sets x 5 reps each arm @ 65#

Pull Ups

3 sets x 6 reps

Dips

3 sets x 15 reps

GHD Hip Extension

3 sets x 15 reps

Ab Strap Hanging Single Leg Raises

4 sets x 20 reps each side

Thursday 3/24/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Banded Back Squat

3 sets x 3 reps @ 140# + blue bands

Bulgarian Split Squat

3 sets x 8 reps each leg @ 50#s

Single Arm Single Leg RDL

3 sets x 10 reps each side @ 75#

GHD Sit Up

2 sets x 20 reps

Shoulder w/ Tyler at LA

Tuesday 3/22/22

Accessories

Single Arm Landmine Push Press

3 sets x 5 reps each arm @ 80#

Dumbbell Bench Press

3 sets x 10 reps @ 85#s

Neutral Grip Pull Ups

6 sets x 6 reps

GHD Hip Extension

2 sets x 20 reps

Pilates

Monday 3/21/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

1 set x 1 rep @ 310#

Single Arm Single Leg RDL

3 sets x 10 reps each side @ 85#

GHR

3 sets x 10 reps

GHD Sit Up

4 sets x 15 reps

Sunday 3/20/22

Weightlifting

Snatch

3 sets x 1 rep @ 70 kg

Clean & Jerk

5 sets x 1 rep @ 20 kg

Accessories

Trap Bar Deadlift (Higher Handles)

3 sets x 3 reps @ 207 kg

Ab Wheel

4 sets x 15 reps

Saturday 3/19/22

Accessories

Seated Dumbbell Press

3 sets x 8 reps

 - superset -

10 Deadbug

Dips

3 sets x 15 reps

 - superset -

10 Bird Dogs

Pull Ups

5 sets x 5 reps

Friday 3/18/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 1 rep @ 310#

GHR

3 sets x 10 reps

GHD Sit Up

4 sets x 15 reps

Thursday 3/17/22

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Press

5 sets x 1 rep @ 10 kg

Wednesday 3/16/22

Accessories

Single Leg RDL

4 sets x 10 reps each leg @ 65#

Single Arm Lunge Thruster

3 sets x 5 reps each arm @ 50#

Ab Strap Hanging Around the World

4 sets x 12 reps

Tuesday 3/15/22

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 90#s

T Bar Row

3 sets x 10 reps @ 135#

GHD Sit Up

3 sets x 10 reps

Shoulders at LA w/ Tyler

Monday 3/14/22

Accessories

Back Squat

2 sets x 1 rep @ 310#

Bulgarian Split Squat

3 sets x 10 reps each side @ 40#s

Neutral Grip Pull Ups

5 sets x 6 reps

Glute Ham Raise

2 sets x 10 reps

Friday 3/11/22

Accessories

Dumbbell Pullover

3 sets x 12 reps @ 45#

Single Leg Squat

3 sets x 8 reps @ 85# (20" box)

Ab Wheel

5 sets x 10 reps

Thursday 3/10/22

Conditioning

BikeErg

10,000 m w/ Damper @ 5

19:27.6

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 90#s

Neutral Grip Pull Up

5 sets x 5 reps

Dips

5 sets x 10 reps

Ab Strap Hanging Leg Raise

5 sets x 10 reps

Wednesday 3/9/22

Accessories

Box Jump

5 sets x 3 reps @ 38"

Back Squat

1 set x 1 rep @ 310#

Conditioning

Tabata Alternating Single Arm Kettlebell Swing (35#)

Tabata Ball Over Shoulder (30#)

2 rounds

Tuesday 3/8/22

Accessories

Box Jump

5 sets x 3 reps @ 38"

Trap Bar Deadlift (Lower Handles)

3 sets x 3 reps @ 325#

Seated Single Arm Press

3 sets x 8 reps each arm @ 50#

Dumbbell Pullover

3 sets x 12 reps @ 50#

Hanging Ab Strap Cross Knee to Elbow

3 sets x 10 reps each side

Back/Shoulders w/ Tyler

Monday 3/7/22

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 55#s

Back Squat

3 sets x 5 reps @ 95#

Pull Up

3 sets x 5 reps

Saturday 3/5/22

Conditioning

Run

1.75 miles

13:21

Thursday 3/3/22

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 85#s

Neutral Grip Pull Up

4 sets x 8 reps

Ab Strap Hanging Cross Knee to Elbow

3 sets x 10 reps each side

Conditioning

Treadmill

1 min on / 1 min off @ 8 mph w/ 4.0 Incline

10 rounds

Tuesday 3/1/22

Conditioning

BikeErg

500 m w/ Damper @ 6

41.0 sec

8,335 m w/ Damper @ 4

20:02

Accessories

Landmine Single Arm Press

3 sets x 8 reps each arm @ 62.5#

Conditioning

Tabata Alt Single Arm Kettlebell Swing @ 35#

Tabata Side Plank

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

Monday 1/31/22

Accessories

Calf Raise

3 sets x 10 reps @ 120#

Single Leg Hamstring Curl

3 sets x 10 reps each leg @ 40#

Cable Row

3 sets x 10 reps @ 140#

Hip Adduction Machine

3 sets x 10 reps @ 100#

Hip Abduction Machine

3 sets x 10 reps @ 120#

Cable Face Pull

3 sets x 15 reps @ 27.5#

Rear Delt Fly

3 sets x 15 reps @ 7.5#s

Lat Pulldown

3 sets x 10 reps @ 100#

Lat Sweep

3 sets x 12 reps @ 50#

Saturday 1/29/22

Accessories

Single Arm Landmine Press

4 sets x 5 reps each arm @ 30 kg

 - superset -

10 Ab Wheel Rollouts

Goblet Step Back Lunge

4 sets x 5 reps each leg @ 100#

 - superset -

10 Ab Strap Hanging Leg Raises

Thursday 1/27/22

Conditioning

BikeErg

16,268 m w/ Damper @ 5

35:21

Wednesday 1/26/22

Conditioning

BikeErg

5000 m w/ Damper @ 4

9:24.1

Tuesday 1/25/22

Conditioning

BikeErg

14,066 m w/ Damper @ 4

30:01

Saturday 1/22/22

Conditioning

BikeErg

13,622 m w/ Damper @ 3

30:01

Friday 1/21/22

Accessories

Box Jump

5 sets x 3 reps @ 38"

Hip Thrust

3 sets x 10 reps @ 60 kg

Single Leg Squat to Bench

3 sets x 10 reps each leg @ 55#

Neutral Grip Pull Up

3 sets x 8 reps

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Thursday 1/20/22

Conditioning

BikeErg

30 sec @ 300+ watts

30 sec easy

20 rounds

Wednesday 1/19/22

Conditioning

BikeErg

12,662 m

30:03

Accessories

Bicep Curls

Run the Rack

Sunday 1/16/22

Accessories

Back Squat

3 sets x 5 reps @ 130 kg

Single Leg Squat

3 sets x 10 reps each leg

Weighted Crunch

3 sets x 15 reps @ 20 kg

Friday 1/14/22

BJJ

Lapel chokes from Worm Guard

Rolled 15 min

Wednesday 1/12/22

Accessories

BikeErg

10,182 m

26:36

Single Leg Hamstring Curl

3 sets x 10 reps each leg @ 35#

Standing Calf Raise

3 sets x 10 reps @ 130#

Single Leg Extension

3 sets x 10 reps each leg @ 40#

Hip Ad/abduction

4 sets x 10/20 reps @ 120/110#

Tuesday 1/11/22

Conditioning

BikeErg

15,845 m

33:24

Weightlifting

Snatch

3 sets x 1 rep @ 70 kg

Clean & Jerk

3 sets x 1 rep @ 90 kg

Monday 1/10/22

BJJ

Arm Bar from Worm Guard

Rolled 4 rounds of 6 min

ROMWOD

20220110 - Upper + Lower Body

Sunday 1/9/22

Accessories

Trap Bar Deadlift

2 sets x 2 reps @ 220 kg

Dumbbell Pullover

3 sets x 12 reps @ 55#

Single Leg Squat

3 sets x 10 reps each leg @ 55#

Slight Incline Dumbbell Bench Press

3 sets x 12 reps @ 65#s

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Incline Chest Press Machine

1 set x 8 reps @ 115# each side

Seated Cable Row

5 sets x 10 reps @ 85#

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 40#

Seated Cable Rear Fly

3 sets x 12 reps @ 6#

Neutral Grip Pull Up

3 sets x 5 reps

Friday 1/7/22

BJJ No Gi

High Guard Attacks

Rolled 1 round of 7 min

Accessories

Slight Incline Dumbbell Bench Press

3 sets x 12 reps @ 70#s

Back Squat

1 set x 3 reps @ 120 kg

Thursday 1/6/22

Conditioning

BikeErg

16,771 m

37:21

Accessories

Prone Single Leg Curl

Hip ad/abduction

Leg Extension

Trap Bar Deadlift (Lower Handles)

Calf Raise

Wednesday 1/5/22

Accessories

Dips

3 sets x 10 reps

Close Grip Bench Press

Heavy Single

225#

Push/Pull Machine

4 sets

Lateral Raise

3 sets x 10 reps @ 12.5#s

 - superset -

Seated Calf Raise

Cable Tricep Extension

4 sets x ME

 - superset -

Lat Pulldown

Decline Press Machine

3 sets x 10 reps

Seated Cable Rear Fly

3 sets x 15 reps

Tuesday 1/4/22

Conditioning

BikeErg

17,609 m

41:36

Weightlifting

Snatch

3 sets x 1 rep @ 60 kg

Accessories

Goblet Single Leg Squat to Bench

3 sets x 10 reps each leg @ 35#

Single Arm Dumbbell Press

3 sets x 6 reps each arm @ 55#

Sunday 1/2/22

Accessories

RNT Static Lunge

2 sets x 10 reps each leg @ 30#s

Single Leg Hamstring Curl

3 sets x 15 reps each leg @ 25 kg

Single Leg Extension

3 sets x 15 reps each leg @ 25 kg

RDL

3 sets x 8 reps @ 95 kg

Banded Hip Add/Abduction

2 sets x 30 reps each side

Calf Raise

3 sets x 10 reps @ 30 kg

Ab Wheel

3 sets x 10 reps

Ab Strap Single Leg Raise

3 sets x 10 reps each side

Saturday 1/1/22

Accessories

Seated Dumbbell Press

4 sets x 10 reps @ 40#s

Cable Chest Fly

4 sets x 15 reps @ 22.5#s

Standing Single Arm Low Cable Row

3 sets x 12 reps each side @ 82.5#

Standing Lat Sweep

3 sets x 10 reps @ 66#