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