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