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