Adrian Jourdan Training Log
Thursday, April 28, 2022
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, April 27, 2022
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, April 26, 2022
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, April 25, 2022
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, April 20, 2022
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, April 19, 2022
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, April 18, 2022
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, April 17, 2022
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, April 15, 2022
Friday 4/15/22
Conditioning
100 m Sled Drag @ 90#
1:1
30 min
Thursday, April 14, 2022
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, April 13, 2022
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, April 12, 2022
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, April 11, 2022
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, April 10, 2022
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, April 8, 2022
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, April 7, 2022
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, April 6, 2022
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, April 4, 2022
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, April 3, 2022
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, April 2, 2022
Saturday 4/2/22
Conditioning
SkiErg
4,021 m w/ Damper @ 1
20:02
Friday, April 1, 2022
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
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