Volleyball Tournament
Sunday, July 31, 2022
Thursday, July 28, 2022
Wednesday, July 27, 2022
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, July 26, 2022
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, July 25, 2022
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, July 24, 2022
Sunday 7/24/22
Weightlifting
Snatch
Heavy Single
100 kg
Clean & Jerk
Heavy Single
117 kg
Conditioning
Volleyball
Friday, July 22, 2022
Friday 7/22/22
Conditioning
Treadmill
35 min @ 3.0 mph w/ 15.0 Incline
Accessories
Back Squat
Heavy Single
160 kg
Thursday, July 21, 2022
Wednesday, July 20, 2022
Tuesday, July 19, 2022
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, July 18, 2022
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, July 17, 2022
Saturday, July 16, 2022
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, July 15, 2022
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, July 14, 2022
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, July 13, 2022
Tuesday, July 12, 2022
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, July 11, 2022
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, July 10, 2022
Friday, July 8, 2022
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, July 7, 2022
Tuesday, July 5, 2022
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