Monday 12/18/23

Accessories

Push Ups

100 reps

Deadbugs

3 sets x 10 reps each side

Saturday 12/9/23

Accessories

10 Push Ups

10 Air Squats

10 Single Leg RDL each leg

2 rounds

 - then -

10 Push Ups

10 Goblet Squats @ 50#

10 Single Arm Rows each arm

10 Single Leg RDL each leg @ 0#

2 rounds

Bird Dog Row

3 sets x 8 reps each arm @ 50#

Suitcase March

3 sets x 10 steps each arm @ 50#

Adductor Plank

3 sets x 15 sec each leg

Tuesday 12/5/23

Accessories

Pull Ups

50 reps

Sunday 12/3/23

Conditioning

Volleyball

30 min

Saturday 12/2/23

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

Clean & Jerk

3 sets x 1 rep @ 90 kg

Accessories

Bulgarian Split Squat

4 sets x 5 reps each leg @ 70#

Neutral Pull Up

4 sets x 5 reps

RDL

4 sets x 5 reps @ 45 kg