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