Monday 12/18/23

Accessories

Push Ups

100 reps

Deadbugs

3 sets x 10 reps each side

Saturday 12/9/23

Accessories

10 Push Ups

10 Air Squats

10 Single Leg RDL each leg

2 rounds

 - then -

10 Push Ups

10 Goblet Squats @ 50#

10 Single Arm Rows each arm

10 Single Leg RDL each leg @ 0#

2 rounds

Bird Dog Row

3 sets x 8 reps each arm @ 50#

Suitcase March

3 sets x 10 steps each arm @ 50#

Adductor Plank

3 sets x 15 sec each leg

Tuesday 12/5/23

Accessories

Pull Ups

50 reps

Sunday 12/3/23

Conditioning

Volleyball

30 min

Saturday 12/2/23

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

Clean & Jerk

3 sets x 1 rep @ 90 kg

Accessories

Bulgarian Split Squat

4 sets x 5 reps each leg @ 70#

Neutral Pull Up

4 sets x 5 reps

RDL

4 sets x 5 reps @ 45 kg

Thursday 11/30/23

Accessories

Pull Ups

50 reps

Wednesday 11/29/23

Weightlifting

Snatch

5 sets x 2 reps @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Accessories

Back Squat

4 sets x 5 reps @ 90 kg

Monday 11/27/23

Accessories

Modified Sumo Deadlift

Heavy Single

182 kg

Conditioning

5 Pull Ups

5 Dips

10 Stall Bar Leg Raises

10 Wall Ball (10# / 10')

5 rounds

14:04

Sunday 11/26/23

Conditioning

Volleyball

45 min

Saturday 11/25/23

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Friday 11/24/23

Conditioning

5 Pull Ups

7 Dips

10 Burpees

20 Lunges

5 rounds

15:41

Thursday 11/23/23

Accessories

Back Squat

Heavy Single

130 kg

Monday 11/20/23

Conditioning

2 min Bike (Damper @ 4, 150+ watts)

2 min Ski (Damper @ 1, 150+ watts)

5 rounds

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Sunday 11/19/23

Conditioning

Volleyball

45 min

Saturday 11/18/23

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

4 sets x 1 rep @ 80 kg

Accessories

Box Jump

3 sets x 3 reps

Back Squat

3 sets x 3 reps @ 80 kg

Neutral Grip Pull Ups

4 sets x 6 reps

RDL

4 sets x 10 reps @ 45 kg

Friday 11/17/23

Conditioning

5 Pull Ups

10 Push Ups

15 Air Squats

7 rounds

Accessories

Dumbbell Strict Press

3 sets x 10 reps @ 25#

Stall Bar Leg Raises

3 sets x 10 reps

Monday 11/13/23

Conditioning

5 Pull Ups

10 Push Ups

10 Deadbugs

20 Lunges

6 rounds

13:30

Sunday 11/12/23

Conditioning

Volleyball

45 min

Monday 11/6/23

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Sunday 11/5/23

Conditioning

Volleyball

45 min

Saturday 11/4/23

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Accessories

Pull Ups

4 sets x 5 reps

Push Ups

4 sets x 10 reps

Stall Bar Leg Raises

3 sets x 10 reps

Wednesday 11/1/23

Weightlifting

Snatch

5 sets x 1 rep @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 70 kg

Accessories

Pull Ups

4 sets x 5 reps

Push Ups

4 sets x 10 reps

Stall Bar Leg Raises

3 sets x 10 reps

Sunday 10/22/23

Conditioning

Volleyball

120 min

Saturday 10/21/23

Conditioning

Bas Boxing

2 min on / 1 min rest

10 rounds

Tuesday 10/10/23

Accessories

Push Ups

100 reps

Monday 10/2/23

BJJ (No Gi)

Mount control practice

Rolled for about 15 min

Sunday 9/24/23

Conditioning

Volleyball

120 min

Saturday 9/23/23

Accessories

Back Squat

3 sets x 5 reps @ 60 kg

Bent Over Row

3 sets x 10 reps @ 40 kg

Cable Tricep Extension

3 sets x 20 reps

Cable Lat Sweep

3 sets x 10 reps

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 35#

Deadbug

3 sets x 10 reps each side

Pull Ups

4 sets x 5 reps

Friday 9/15/23

Conditioning

Run

2.03 miles

17:48

Sunday 9/10/23

Conditioning

Volleyball

40 min

Thursday 9/7/23

Conditioning

Run

2.03 miles

18:42

Tuesday 9/5/23

Accessories

Pull Ups

25 reps

Cable Tricep Extensions

3 sets x 15 reps @ 7

Thursday 8/31/23

Accessories

Pull Ups

30 reps

Cable Row

3 sets x 10 reps @ 12

HSPU

3 sets x 5 reps @ 2" pad

Hanging Knee Raise

3 sets x 15 reps

Sunday 8/27/23

Accessories

20 Push Ups

10 Deadbugs

20 Air Squats

5 sets

Saturday 8/26/23

Accessories

Push Ups

100 reps

Saturday 8/12/23

Conditioning

Volleyball

90 min

Friday 8/4/23

Accessories

10 Single Leg RDL each @ 50#s

20 Push Ups

3 sets

10 Shrimp Squats each

5 Pull Ups

3 sets

10 Wide Stance Good Mornings @ 50#s

15 Ab Wheel

3 sets

Conditioning

Swim Workout

20 min

Wednesday 8/2/23

Conditioning

Swim Workout

Tuesday 8/1/23

Conditioning

Swim

25 min

Accessories

15 Hamstring Curls

10 Ab Wheel

3 sets

5 Lateral Lunges each @ 50#

15 Tuck Ups

3 sets

10 Ring Row

10 Deadbug each

3 sets

Conditioning

Pool Workout

15 min

Monday 7/31/23

Accessories

15 Push Ups

12 Dumbbell Pullovers @ 50#

3 sets

10 Single Leg RDL each @ 50#s

10 Ab Wheel

3 sets

10 Static Lunge each @ 50#s

15 TRX Plank Knee Tucks

3 sets

Conditioning

25 min Pool Workout

Saturday 7/29/23

Accessories

15 Push Ups

14 Single Arm Cable Rows each @ 70#

5 sets

12 Pallof Press each @ 45#

15 Single Arm Cable Flys each @ 20#

3 sets

Conditioning

Treadmill

20 min @ 3.0 mph w/ 8.0 Incline

15 min @ 6.0 mph w/ 3.0 Incline

Thursday 7/27/23

Conditioning

Treadmill

2 min @ 3.0 mph w/ 5.0. Incline

1 min @ 8.0 mph w/ 5.0 Incline

5 sets

Accessories

10 Cross Crunch each

20 sec side plank each

10 Stir The Pot each

5 sets

5 Pull Ups

6 Clapping Push Ups

10 sets

10 Oblique Crunches each

10 Push Ups

4 sets

Wednesday 7/26/23

Conditioning

Treadmill

1 min @ 3.0 mph w/ 5.0 Incline

2 min @ 6.0 mph w/ 5.0 Incline

8 sets

30 min @ 3.0 mph w/ 8.0 Incline

Accessories

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

5 sets

5 Pull Ups

10 Push Ups

10 sets

Single Leg RDLs

3 sets x 5 reps each @ 60#s

 - superset -

10 Deadbug each side

Step Back Lunge

3 sets x 5 reps each @ 60#s

 - superset -

10 Bird Dogs each side

Single Arm Strict Press

3 sets x 5 reps each @ 45#

Single Arm Row

3 sets x 5 reps each @ 75#

Tuesday 7/25/23

Conditioning

Treadmill

60 min @ 3.1 mph w/ 8.0 Incline

10 min @ 6.0 mph w/ 4.0 Incline

Accessories

5 Pull Ups

10 V-Ups

5 sets

5 Pull Ups

10 Push Ups

5 sets

Single Arm Overhead Carry

4 sets x 40 m each arm @ 35#

 - superset -

20 sec side plank each side

4 sets

Monday 7/24/23

Conditioning

60 min @ 3.0 mph w/ 8.0 Incline

10 min @ 6.0 mph w/ 4.0 Incline

Accessories

Single Leg RDL

3 sets x 5 reps each leg @ 60#s

 - superset -

10 Double Dumbbell Strict Press @ 30#s

Step Back Lunge

3 sets x 5 reps each leg @ 60#s

 - superset -

15 Push Ups

Single Arm Overhead Carry

3 sets x 40 m each arm @ 25#

 - superset -

5 Pull Ups

Deadbug

3 sets x 10 reps each side

 - superset -

10 Single Arm Cable Tricep Extensions each side @ 20#

Sunday 7/23/23

Conditioning

Treadmill

60 min @ 3.0 mph w/ 8.0 Incline

10 min @ 6.0 mph w/ 4.0 Incline

Accessories

Single Arm Cable Incline Press

3 sets x 8 reps each arm @ 90#

Pull Up

4 sets x 5 reps

 - superset -

10 Deadbugs each side

Clapping Push Up

4 sets x 5 reps

 - superset -

10 Side Bends each side @ 75#

Cable Chest Fly

3 sets x 15 reps @ 20#s

Single Arm Cable Row

3 sets x 10 reps each arm @ 70#

Dumbbell Pullover

3 sets x 10 reps @ 50#

Saturday 7/22/23

Accessories

Single Leg RDL

3 sets x 5 reps each leg @ 75#

 - superset -

Double Dumbbell Strict Press

12 reps @ 25#s

Goblet Squat

3 sets x 10 reps @ 75#

 - superset -

15 Rear Delt Fly @ 10#s

Pull Up

4 sets x 5 reps

 - superset -

10 Push Ups

Deadbug

4 sets x 10 reps each side

Friday 7/21/23

Conditioning

Treadmill

40 min @ 3.0 mph w/ 10.0 Incline

Thursday 7/20/23

Conditioning

Treadmill

60 min @ 3.0 mph w/ 8.0 Incline

5 min @ 6.0 mph w/ 4.0 Incline

Accessories

Single Leg RDL

3 sets x 5 reps each leg @ 50#s

 - superset -

10 Swiss Ball Crunches

 - superset -

15 Double Dumbbell Strict Press @ 20#s

Goblet Squat

3 sets x 10 reps @ 50#

 - superset -

20 Rear Felt Fly @ 8#s

Pull Up

6-6-4-4

Push Up

12-12-8-8

High to low Cable Chops

3 sets x 12 reps each side @ 50#

Dips

3 sets x 5 reps

Wednesday 7/19/23

Conditioning

Treadmill

60 min @ 3.0 mph w/ 8.0 Incline

Accessories

Single Leg RDL

3 sets x 5 reps each leg @ 50#s

Double Dumbbell Strict Press

3 sets x 15 reps @ 20#s

Pull Ups

6-5-4-4

Push Ups

12-10-8-8

Hanging Leg Raise

2 sets x 10 reps

Side Bend

2 sets x 10 reps each side @ 50#

Kneeling Cable Crunch

2 sets x 10 reps @ 170#

Monday 7/17/23

Accessories

Single Leg RDL

3 sets x 5 reps each leg @ 50#s

Dumbbell Strict Press

3 sets x 15 reps @ 20#s

Pull Ups

6-5-4-3

Push Ups

12-10-8-6

Goblet Squat

3 sets x 10 reps @ 50#

Dips

3 sets x 5 reps

Hanging Leg Raise

3 sets x 10 reps

Saturday 7/15/23

Accessories

Back Squat

5 sets x 3 reps @ 90 kg

Pull Ups

5 sets x 5 reps

Thursday 7/13/23

Accessories

Pull Ups

50 reps

Sunday 7/9/23

Conditioning

Run

2.03 miles

18:24

Saturday 7/8/23

Weightlifting

Snatch

3 sets x 1 rep @ 60 kg

Power Clean & Jerk

3 setes x 1 rep @ 80 kg

Accessories

Single Arm Dumbbell Strict Press

3 sets x 5 reps each arm @ 45#

Thursday 7/6/23

Accessories

Push Ups

100 reps

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 5 reps @ 185#

Pull Ups

50 reps

Wednesday 7/5/23

Conditioning

Run

2.02 miles

17:04

Tuesday 6/27/23

Accessories

Push Ups

50 reps

Conditioning

Run

2 miles

16:52

Sunday 6/25/23

Conditioning

Volleyball

45 min

Sunday 6/18/23

Conditioning

Volleyball

150 min

Saturday 6/17/23

Accessories

Dumbbell Bench Press

5 sets x 10 reps @ 50#s

Chest Supported Dumbbell Row

3 sets x 12 reps @ 50#s

 - superset -

Incline Dumbbell Bicep Curls

3 sets x 10 reps @ 20#s

Single Leg RDL

3 sets x 8 reps each leg @ 65#

Banded Box Step Up

3 sets x 20 reps each leg @ 14" w/ green band

Deadbug

3 sets x 10 reps each side

Thursday 6/15/23

Conditioning

Treadmill

10 min @ 6.0 mph w/ 3.0 Incline

Tuesday 6/13/23

Accessories

Pull Ups

40 reps

Sunday 6/11/23

Conditioning

Volleyball

120 min

Saturday 6/10/23

Weightlifting

Snatch

6 sets x 1 rep @ 50 kg

Clean & Jerk

6 sets x 1 rep @ 70 kg

Accessories

Seated Dumbbell Press

3 sets x 10 reps @ 35#s

Dumbbell Pullover

3 sets x 10 reps @ 50#

Side Bend

3 sets x 12 reps @ 70#

Sunday 6/4/23

Conditioning

Volleyball

60 min

Thursday 6/1/23

Accessories

100 Push Ups

Wednesday 5/31/23

Conditioning

Treadmill

20 min @ 5.0 mph w/ 3.0 Incline

Tuesday 5/30/23

Conditioning

Treadmill

45 min @ 3.0 mph w/ 10.0 Incline

Sunday 5/28/23

Accessories

Back Squat

3 sets x 10 reps @ 40 kg

Strict Press

3 sets x 10 reps @ 20 kg

RDL

3 sets x 10 reps @ 60 kg

Push Ups

3 sets x 10 reps

Dumbbell Pullover

3 sets x 10 reps @ 25#

Single Arm Dumbbell Press

3 sets x 10 reps each arm @ 25#

Side Bend

3 sets x 10 reps each side @ 24 kg

Single Arm Cable Row

3 sets x 10 reps each arm @ 30 kg

Pull Up

3 sets x 5 reps

Conditioning

Volleyball

60 min

Monday 5/22/23

Conditioning

Treadmill

20 min @ 5.0 mph w/ 3.0 Incline

Sunday 5/21/23

Conditioning

Volleyball

60 min

Friday 5/19/23

Conditioning

Treadmill

10 min @ 5.0 mph w/ 3.0 Incline

Wednesday 5/17/23

Accessories

Back Squat

5 sets x 3 reps @ 185#

(0.72 m/s avg)

Monday 5/15/23

Accessories

Back Squat

3 sets x 5 reps @ 135#

Pull Up

3 sets x 5 reps

Calf Raise

3 sets x 10 reps @ 135#

Sunday 5/14/23

Conditioning

Volleyball

60 min

Tuesday 5/9/23

Conditioning

Peloton

Pop Punk Ride

30 min

Monday 5/8/23

Conditioning

Peloton

Pop Punk Ride

20 min

Saturday 5/6/23

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

(1.264, 1.267, 1.325, 1.346, 1.262 m/s)

Clean & Jerk

3 sets x 1 rep @ 90 kg

Thursday 5/4/23

Conditioning

Treadmill

30 min @ 3.0 mph w/ 10.0. Incline + 30# Vest

Tuesday 5/2/23

Conditioning

Bas Boxing

2 min on  / 1 min off

10 rounds

Accessories

Legs at LA w/ Tyler

Sunday 4/30/23

Conditioning

Volleyball

60 min

(Won pre-season tournament)

Wednesday 4/26/23

Conditioning

Treadmill

10 min @ 3.0 mph w/ 9.0 Incline

20 min @ 5.0 mph w/ 3.0 Incline

10 min @ 3.0 mph w/ 9.0 Incline

Tuesday 4/25/23

Accessories

Single Arm Hang

5 sets x 5 sec each arm

Single Hand Dumbbell Head Hold

5 sets x 10 sec each side @ 15#

Sunday 4/23/23

Weightlifting

Snatch

5 sets x 1 rep @ 65 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Conditioning

Volleyball

90 min

Wednesday 4/19/23

Accessories

Modified Sumo Deadlift

Heavy Single

445#

Step Back Lunge

3 sets x 5 reps each leg @ 135#

Seated Machine Row

5 sets x 10 reps @ 65#

Dips

4 sets x 10 reps

Single Leg RDL

3 sets x 6 reps each @ 80#

High to Low Cable Chops

3 sets x 16 reps each @ 30#

Conditioning

Treadmill

40 min @ 3.0 mph w/ 8.0 Incline

Sunday 4/16/23

Accessories

Back Squat

5 sets x 3 reps @ 100 kg

Conditioning

Volleyball

90 min

Friday 4/14/23

Accessories

Modified Sumo Deadlift

Heavy Single

475#

Step Back Lunge

3 sets x 5 reps each side @ 155#

Strict Press

3 sets x 5 reps @ 105#

Dips

3 sets x 10 reps

Decline Sit Ups

3 sets x 10 reps @ 20#

Side Bend

3 sets x 12 reps each @ 75#

Conditioning

Treadmill

40 min @ 3.0 mph w/ 8.0 Incline

Wednesday 4/12/23

Accessories

Modified Sumo Deadlift

2 sets x 2 reps @ 405#

Step Back Lunge

3 sets x 5 reps each leg @ 135#

Single Arm Strict Press

3 sets x 5 reps each arm @ 45#

Standing Single Arm Lat Pull Down

3 sets x 5 reps each arm @ 67.5#

Dips

3 sets x 10 reps

Decline Sit Ups

3 sets x 15 reps @ 12.5#

Side Bend

3 sets x 12 reps each @ 75#

Conditioning

Treadmill

25 min @ 3.0 mph w/ 10.0 Incline

Sauna

15 min

Saturday 4/8/23

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Friday 4/7/23

Accessories

Modified Sumo Deadlift

Heavy Single

425# (missed 455# - grip slipped)

Step Back Lunge

3 sets x 5 reps each leg @ 155#

Single Arm Dumbbell Press

3 sets x 5 reps each arm @ 50#

Standing Single Arm Lat Pulldown

3 sets x 5 reps each arm @ 70#

Dips

3 sets x 10 reps

Captains Chair Leg Raises

3 sets x 15 reps

Conditioning

Treadmill

20 min @ 3.0 mph w/ 11.0 Incline

Sauna

15 min

Wednesday 4/5/23

Conditioning

Peloton

Advanced Beginner Ride

30 min

Accessories

Modified Sumo Deadlift

Heavy Single

445#

Step Back Lunge

3 sets x 5 reps each leg @ 135#

Strict Press

3 sets x 5 reps @ 95#

Seated Cable Row

3 sets x 10 reps @ 130#

Dips

3 sets x 10 reps

Decline Sit Up

3 sets x 15 reps @ 10#

Side Bend

3 sets x 10 reps each side @ 65#

Conditioning

Treadmill

20 min @ 3.0 mph w/ 10.0 Incline

Sauna

15 min

Monday 4/3/23

Conditioning

Peloton

Power Zone Max Ride

30 min

Accessories

Dips

50 reps

Pull Ups

50 reps

Sunday 4/2/23

Conditioning

Volleyball

60 min

Friday 3/31/23

Accessories

Trap Bar Deadlift (Higher handles)

Heavy Single

480#

Step Back Lunge

3 sets x 5 reps each leg @ 135#

Bent Over Row (Supinated)

3 sets x 5 reps @ 155#

Dips

3 sets x 8 reps

Decline Sit Ups

3 sets x 15 reps

Side Bend

3 sets x 15 reps each side @ 75#

Conditioning

Treadmill

40 min @ 3.0 mph w/ 10.0 Incline

Sauna

15 min

Tuesday 3/28/23

Conditioning

Sprints on the beach

16 sets

Monday 3/27/23

Conditioning

Sprints on the beach

4 sets x 4 reps

Saturday 3/25/23

Weightlifting

Snatch (Above Knee Blocks)

5 sets x 1 rep @ 60 kg

Power Clean (Above Knee Blocks)

3 sets x 2 reps @ 100 kg

Accessories

Strict Press

3 sets x 5 reps @ 40 kg

3 sets x 5 reps @ 45 kg

Thursday 3/23/23

Conditioning

Peloton

Power Zone Ride

30 min

Wednesday 3/22/23

Accessories

Trap Bar Deadlift (Higher handles)

3 sets x 1 rep @ 450#

Step Back Lunge

3 sets x 5 reps each leg @ 135#

Cable Tricep Extension

3 sets x 10 reps @ 40#

Seated Cable Row

3 sets x 10 reps @ 140#

Dips

3 sets x 10 reps

Cable Chops (Low to high)

2 sets x 10 reps each side @ 20#

Cable Chops (High to low)

2 sets x 10 reps each side @ 30#

Conditioning

Treadmill

10 min @ 3.3 mph w/ 8.0 Incline

Sauna

10 min

Peloton

Core Strength

10 min

Monday 3/20/23

Conditioning

HIIT Ride

30 min

Accessories

Pull Ups

50 reps

Peloton

EDM Core Strength

20 min

Sunday 3/19/23

Conditioning

Peloton

2000s Ride

45 min

Volleyball

60 min

Saturday 3/18/23

Conditioning

Bas Boxing

2 min on / 1 min off

10 rounds

Thursday 3/16/23

Conditioning

Peloton

Power Zone Ride

45 min

Wednesday 3/15/23

Conditioning

Peloton

Intervals & Arms Ride

30 min

Tuesday 3/14/23

Conditioning

Peloton

Power Zone Max Ride

30 min

Accessories

Peloton

EDM Core Strength

20 min

Sunday 3/12/23

Conditioning

Volleyball

60 min

Saturday 3/11/23

Weightlifting

Power Snatch + Snatch (Mid Thigh Blocks)

3 sets x 1 + 1 reps @ 70 kg

Accessories

Back Squat

3 sets x 1 rep @ 130 kg

 - superset -

3 Box Jumps

Wednesday 3/8/23

Conditioning

20 min Peloton FTP Test Ride

Avg 204 watts

Best 472 watts

Tuesday 3/7/23

Accessories

Trap Bar Deadlift (Higher Handles)

3 sets x 3 reps @ 410#

RDL

3 sets x 8 reps @ 135#

Cable Tricep Extension

3 sets x 10 reps @ 40#

 - superset -

Seated Lat Pulldown

3 sets x 10 reps @ 115#

Dips

3 sets x 10 reps

Dumbbell Pullover

2 sets x 12 rep @ 40#

Decline Sit Up

4 sets x 15 reps

Sunday 3/5/23

Weightlifting

Power Snatch

5 sets x 1 rep @ 60 kg

Power Clean & Jerk

5 sets x 1 rep @ 80 kg

Friday 3/3/23

Accessories

Back Squat

3 sets x 3 reps @ 245#

Single Leg RDL

3 sets x 7 reps each leg @ 100#

Seated Lat Pulldown

3 sets x 10 reps @ 100#

High to Low Cable Chop

3 sets x 12 reps each side @ 30#

Wednesday 3/1/23

Conditioning

Treadmill

40 min @ 3.0 mph w/ 10.0 Incline + 30# vest

Accessories

Trap Bar Deadlift (higher handles)

Heavy Single

480#

Single Arm Dumbbell Press

3 sets x 3 reps each arm @ 55#

Cable Tricep Extension

3 sets x 12 reps @ 35#

1 drop set

Lu Raise

3 sets x 15 reps @ 10#s

Dip

3 sets x 10 reps

Decline Sit Up

3 sets x 14 reps

Sunday 2/26/23

Conditioning

Volleyball

60 min

Saturday 2/25/23

Weightlifting

Snatch

4 sets x 1 rep @ 70 kg

Clean

4 sets x 1 rep @ 90 kg

Friday 2/24/23

Accessories

Trap Bar Deadlift (Higher Handles)

Heavy Single

500#

Cable Tricep Extension

3 sets x 15 reps @ 35#

Cable Lateral Raise

3 sets x 10 reps each side @ 5#

Cable Lat Sweep

3 sets x 12 reps @ 50#

Thursday 2/23/23

Conditioning

Peloton

30 min Pop Punk Ride

Accessories

RDL

3 sets x 8 reps @ 185#

Wednesday 2/22/23

Conditioning

Peloton

30 min HIIT & Hills Ride

Peloton

30 min Strength Roll Call: Upper Body

15#s/25#s

Sunday 2/19/23

Conditioning

Volleyball

60 min

Saturday 2/18/23

Conditioning

Pickleball

60 min

Weightlifting

Power Snatch + Snatch

5 sets x 1+1 reps @ 60 kg

Back Squat

Moderate Single

130 kg

Deadlift

5 sets x 5 reps @ 90 kg

RDL

3 sets x 8 reps @ 60 kg

Friday 2/17/23

Conditioning

Treadmill

10 min @ 3.0 mph w/ 10.0 Incline

20 min @ 5.0 mph w/ 3.0 Incline

5 min @ 3.0 mph w/ 10.0 Incline

Thursday 2/16/23

Accessories

Single Arm Dumbbell Push Press

3 sets x 5 reps each side @ 65#

Neutral Grip Pull Up

4 sets x 6 reps

Dumbbell Pullover

3 sets x 12 reps @ 50#

Lu Raise

3 sets x 15 reps @ 10#s

Wednesday 2/15/23

Conditioning

Echo Bike

10 miles

27:24

Monday 2/13/23

Conditioning

Echo Bike

10 Miles

28:15

Sunday 2/12/23

Conditioning

Volleyball

60 min

Saturday 2/11/23

Accessories

Back Squat

5 sets x 1 rep @ 110 kg

Landmine Press

5 sets x 8 reps each arm @ 20 kg

Wednesday 2/8/23

Accessories

Back Squat

5 sets x 3 reps @ 225#

Hip Adduction/Abduction

3 sets x 10/20 reps @ 90#

Lat Sweep

3 sets x 12 reps @ 32.5#

Decline Sit Ups

3 sets x 15 reps @ 10#

Conditioning

Treadmill

20 min @ 4.5 mph w/ 3.5 Incline

Tuesday 2/7/23

Accessories

RDL

3 sets x 5 reps @ 253#

Single Arm Dumbbell Press

3 sets x 5 reps each arm @ 50#

Chest Fly Machine

3 sets x 20 reps @ 80#

Cable Tricep Extension

4 sets x 10 reps @ 35#

Single Arm Dumbbell Row

3 sets x 8 reps each arm @ 70#

Conditioning

Treadmill

15 min @ 4.5 mph w/ 3.0 Incline

Monday 2/6/23

Weightlifting

Power Snatch

5 sets x 1 rep @ 70 kg

Power Clean & Jerk

3 sets x 1 rep @ 90 kg

Conditioning

Echo Bike

10 miles

28:52

Sunday 2/5/23

Conditioning

Volleyball

60 min

Saturday 2/4/23

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

Clean

5 sets x 1 rep @ 90 kg

Accessories

Modified Sumo

Heavy Single

180 kg

Sunday 1/29/23

Conditioning

Volleyball

60 min

Saturday 1/28/23

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Friday 1/27/23

Conditioning

Treadmill

30 min @ 3.0 mph w/ 10.0 Incline

Tuesday 1/24/23

Accessories

Trap Bar Deadlift

3 sets x 4 reps @ 410#

High Hang Snatch Pull

3 sets x 6 reps @ 115#

Single Leg Hamstring Curl

2 sets x 10 reps each side @ 40#

Pec Fly Machine

3 sets x 12 reps @ 80#

Dumbbell Pullover

3 sets x 12 reps @ 40#

Skullcrushers

3 sets x 12 reps @ 20#s

Lateral Raise

2 sets x 20 reps @ 7.5#s

Lat Pulldown

2 sets x 10 reps @ 110#

Monday 1/23/23

Accessories

Dips

4 sets x 10 reps

Deadbug

4 sets x 10 reps each side

Conditioning

8' Slideboard

30 sec on

3 sec off

15 rounds

Sunday 1/22/23

Conditioning

Volleyball

60 min

Tuesday 1/17/23

Accessories

Modified Sumo Deadlift

3 sets x 3 reps @ 355#

Step Back Lunge

3 sets x 5 reps each leg @ 135#

Bent Over Row

3 sets x 10 reps @ 115#

Cable Lat Sweep

3 sets x 12 reps @ 50#

Rear Delt Fly

5 sets x 10 reps @ 10#s

Hanging Oblique Raise

2 sets x 8 reps each side

Seated Cable Row (Narrow Grip)

3 sets x 8 reps @ 110#

Monday 1/16/23

Accessories

Seated Dumbbell Press

3 sets x 10 reps @ 40#s

Alternating Dumbbell Bicep Curl

3 sets x 5 reps each side @ 40#s

Conditioning

BikeErg

17,517 m w/ Damper @ 4

45:04

Sunday 1/15/23

Conditioning

Volleyball

60 min

Friday 1/13/23

Accessories

Strict Press

3 sets x 5 reps @ 95#

Bent Over Row

3 sets x 10 reps @ 95#

Single Arm Arnold Press

3 sets x 8 reps each side @ 35#

Single Leg RDL

2 sets x 10 reps each leg @ 80#

Hip Adduction/Abduction Machine

2 sets x 10/10 reps @ 100#

Single Arm Cable Tricep Extension

3 sets x 10 reps each side @ 20#

T-Bar Row

3 sets x 8 reps @ 70#

Dumbbell Pullover

3 sets x 10 reps @ 45#

Machine Chest Fly

3 sets x 12 reps @ 80#

Back Squat

3 sets x 5 reps @ 205#

Thursday 1/12/23

Conditioning

Treadmill

30 min @ 3.0 mph w/ 10.0 Incline & 30# vest

Wednesday 1/11/23

Conditioning

Treadmill

30 min @ 5.0 mph w/ 3.0 Incline

Accessories

Neutral Grip Pull Up

5 sets x 5 reps

Bent Over Row (Supinated)

3 sets x 10 reps @ 110#

Back Extensions

3 sets x 20 reps

Thursday 1/5/23

Conditioning

Treadmill

20 min @ 5.0 mph w/ 3.0 Incline

Accessories

Step Back Lunge

3 sets x 5 reps each leg @ 155#

Swiss Ball Hamstring Curl

3 sets x 15 reps

Ab Wheel

3 sets x 10 reps

Wednesday 1/4/23

Conditioning

Treadmill

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

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 50#s

 - superset -

15 Arnold Press @ 15#s

Neutral Grip Pull Up

5 sets x 5 reps

 - superset -

8/8 1/2 Kneeling Wall Rotations

Rear Delt Fly

3 sets x 20 reps @ 10#s

 - superset -

20 Lateral Raises @ 5#s

Ab Strap Single Leg Raise

3 sets x 10 reps each side

Tuesday 1/3/23

Conditioning

Treadmill

30 min @ 4.0 mph w/ 3.0 Incline

Monday 1/2/23

Conditioning

Treadmill

30 min @ 3.0 mph w/ 10.0 Incline & 30# vest

Pickleball

40 min