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#