Saturday 12/31/22

Weightlifting

Snatch

3 sets x 2 reps @ 70 kg

Clean

5 sets x 1 rep @ 90 kg

Accessories

Modified Sumo Deadlift

3 sets x 3 reps @ 160 kg

Friday 12/30/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline & 30# Vest

Wednesday 12/28/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Wednesday 12/21/22

Accessories

Chest at LA w/ Tyler

Saturday 12/17/22

Weightlifting

Power Snatch

Moderate single

85 kg

Clean

3 sets x 1 rep @ 100 kg

Accessories

Suitcase Deadlift

3 sets x 8 reps each side @ 88#

Single Arm Dumbbell Press

3 sets x 6 reps each side @ 45#

Thursday 12/15/22

Conditioning

Treadmill

45 min @ 3.1 mph w/ 10.0 Incline

Accessories

Deadlift

12 sets x 2 reps @ 225# + green bands

Conditioning

GI Jane

100 Burpee Pull Ups

13:28

Tuesday 12/13/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Weightlifting

Snatch

4 sets x 1 rep @ 60 kg

Clean & Jerk

4 sets x 1 rep @ 80 kg

Accessories

Back Squat

3 sets x 5 reps @ 225#

Ab Wheel

4 sets x 10 reps

Saturday 12/10/22

Weightlifting

Power Snatch

5 sets x 1 rep @ 60 kg

Power Clean + Jerk

5 sets x 1 rep @ 80 kg

Thursday 12/8/22

Accessories

Pull Up

5 sets x 7 reps

Shrimp Squats

5 sets x 7 reps each leg @ 10#

Kneeling Hip to Halo

3 sets x 6 reps @ 35#

Suitcase Deadlift

3 sets x 8 reps each side @ 70#

Half Kneeling Kettlebell Chop

3 sets x 10 reps each side @ 26#

Tuesday 12/6/22

Accessories

Pull Ups

10 sets x 5 reps

GHD Sit Up

5 sets x 10 reps

Shrimp Squat

5 sets x 5 reps each side @ 10#

Bent Over Fly

3 sets x 20 reps @ 10#

Friday 12/2/22

Accessories

Back Squat

3 sets x 5 reps @ 60 kg

Front Squat

3 sets x 5 reps @ 60 kg