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