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