Adrian Jourdan Training Log
Thursday, March 31, 2022
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, March 30, 2022
Wednesday 3/30/22
Conditioning
200 m Run
1:1
10 rounds
16:29 w/ Nate
Tuesday, March 29, 2022
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, March 28, 2022
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, March 27, 2022
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, March 25, 2022
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, March 24, 2022
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, March 22, 2022
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, March 21, 2022
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, March 20, 2022
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, March 19, 2022
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, March 18, 2022
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, March 17, 2022
Thursday 3/17/22
Weightlifting
Snatch
5 sets x 1 rep @ 50 kg
Clean & Press
5 sets x 1 rep @ 10 kg
Wednesday, March 16, 2022
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, March 15, 2022
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, March 14, 2022
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, March 11, 2022
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, March 10, 2022
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, March 9, 2022
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, March 8, 2022
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, March 7, 2022
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, March 5, 2022
Saturday 3/5/22
Conditioning
Run
1.75 miles
13:21
Thursday, March 3, 2022
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, March 1, 2022
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
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