Tuesday, December 31, 2024

Tuesday 12/31/24

BJJ
Mount
Rolled 3 rounds of 5 min

Monday, December 30, 2024

Monday 12/30/24

BJJ
Passing Guard
Rolled 4 rounds of 5 min

Saturday, December 28, 2024

Saturday 12/28/24

Weightlifting
Power Snatch
4 sets x 1 rep @ 65 kg


Accessories
Box Jump
3 sets x 3 reps @ 30"

Back Squat
3 sets x 3 reps @ 95 kg

Pull Up
3 sets x 5 reps


BJJ
Scissor Sweep
Rolled 3 rounds of 5 min

Thursday, December 26, 2024

Tuesday, December 24, 2024

Saturday, December 21, 2024

Saturday 12/21/24

Weightlifting
Power Snatch + Snatch
5 sets x 1 + 1 reps @ 60 kg


Accessories
Box Jump
3 sets x 3 reps @ 30"

Pull Up
3 sets x 5 reps

Dip
3 sets x 5 reps


BJJ
Side Control to Mount
Rolled 4 rounds of 5 min

Wednesday, December 18, 2024

Saturday, December 14, 2024

Saturday 12/14/24

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg

Power Clean + Jerk
5 sets x 1 rep @ 90 kg


Accessories
Box Jump
3 sets x 3 reps @ 30"

RDL
3 sets x 8 reps @80 kg

Saturday, December 7, 2024

Saturday 12/7/24

Weightlifting
Snatch
5 sets x 1 rep @ 40 kg


Conditioning
Pickleball
60 min

Saturday, November 23, 2024

Saturday 11/23/24

Accessories
Box Jump
3 sets x 3 reps @ 24"

Back Squat
Moderate Single
125 kg

RDL
3 sets x 5 reps @ 100 kg

Dumbbell Bench Press
3 sets x 5 reps @ 70#s

Pull Up
3 sets x 5 reps

Sunday, November 17, 2024

Saturday, November 16, 2024

Saturday 11/16/24

Weightlifting
Snatch
4 sets x 1 rep @ 40 kg


Accessories
Back Squat
5 sets x 1 rep @ 80 kg

Deadbug
4 sets x 10 reps each side

Sunday, November 10, 2024

Sunday 11/10/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg


Accessories
Box Jump
3 sets x 3 reps @ 36"

Back Squat
3 sets x 3 reps @ 110 kg

Dumbbell Bench Press
3 sets x 8 reps @ 70#s

Pull Up
3 sets x 6 reps

Deadbug
3 sets x 10 reps each side


Conditioning
Volleyball
45 min

Saturday, November 2, 2024

Saturday 11/2/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg


Accessories
Box Jump
3 sets x 3 reps @ 36"

Back Squat
4 sets x 3 reps @ 100 kg

Single Arm Dumbbell Press
4 sets x 5 reps each arm @ 50#

Pull Up
4 sets x 5 reps

Deadbug
3 sets x 10 reps each side

Side Bend
3 sets x 10 reps each side @ 75#


Conditioning
Run
4.08 miles
36:35

Saturday, October 26, 2024

Saturday 10/26/24

Weightlifting
Snatch
3 sets x 1 rep @ 60 kg

Clean & Jerk
3 sets x 1 rep @ 80 kg


Accessories
Box Jump
3 sets x 3 reps @ 36"

Single Leg RDL
3 sets x 5 reps each side @ 90#

Dumbbell Bench Press
3 sets x 6 reps @ 80#s

Pull Up
6 sets x 5 reps

Deadbug
3 sets x 10 reps each side

Side Bend
3 sets x 10 reps each side @ 50#

Tuesday, October 22, 2024

Monday, October 21, 2024

Monday 10/21/24

Accessories
Bulgarian Split Squat
2 sets x 5 reps each leg @ 60#s

Single Leg RDL
2 sets x 5 reps each side @ 85#

Pull Up
5 sets x 5 reps


Conditioning
Echo Bike
25 min
8.28 miles / 216 cals / 172 avg / 218 max

Thursday, October 17, 2024

Thursday 10/17/24

Conditioning
Echo Bike
20 min
6.84 miles / 188 cals / 191 avg / 227 max

Wednesday, October 16, 2024

Wednesday 10/16/24

Accessories
Push Ups
5 sets x 20 reps

Deadbug
5 sets x 10 reps each side

Pull Ups
5 sets x 3 reps

Saturday, October 5, 2024

Saturday 10/5/24

Weightlifting
Power Snatch
4 sets x 1 rep @ 80 kg


Accessories
Strict Press
3 sets x 5 reps @ 55 kg

Back Squat
3 sets x 5 reps @ 105 kg

Cable Chest Fly
3 sets x 12 reps @ #4

Pull Up
3 sets x 5 reps

Deadbug
3 sets x 10 reps each side

Saturday, September 28, 2024

Saturday 9/28/24

Weightlifting
Snatch
4 sets x 1 rep @ 80 kg

Power Clean
3 sets x 1 rep @ 95 kg


Accessories
Box Jump
3 sets x 3 reps @ 38"

Back Squat
3 sets x 5 reps @ 100 kg

High to Low Cable Fly
3 sets x 12 reps @ #4

Strict Toes 2 Rings
2 sets x 8 reps

Wednesday, September 25, 2024

Wednesday 9/25/24

Accessories
Push Ups
4 sets x 20 reps

Deadbugs
4 sets x 10 reps each side

Sunday, September 22, 2024

Sunday 9/22/24

Weightlifting
Clean & Jerk
3 sets x 1 rep @ 90 kg


Accessories
RDL
4 sets x 5 reps @ 100 kg

Dumbbell Pullover
3 sets x 10 reps @ 50#

Bird Dog
3 sets x 10 reps each side

Push Ups
3 sets x 20 reps


Conditioning
Volleyball
60 min

Saturday, September 21, 2024

Saturday 9/21/24

Weightlifting
Snatch
4 sets x 1 rep @ 70 kg


Accessories
Box Jump
5 sets x 3 reps @ 38"

Seated Dumbbell Press
3 sets x 10 reps @ 40#s

Pull Ups
3 sets x 6 reps

Incline Dumbbell Bench Press
3 sets x 10 reps @ 50#s

Ring Row
3 sets x 12 reps

Push Up
4 sets x 20 reps

Deadbug
4 sets x 10 reps each side

Saturday, September 14, 2024

Saturday 9/14/24

Accessories
Power Snatch
3 sets x 1 rep @ 70 kg

Trap Bar Deadlift (Lower handles)
3 sets x 3 reps @ 160 kg

Friday, September 13, 2024

Friday 9/13/24

Accessories
Bulgarian Split Squat
3 sets x 5 reps each leg @ 53#

Dumbbell Bench Press
3 sets x 10 reps @ 70#s

Single Arm Dumbbell Row
3 sets x 10 reps each arm @ 60#

Deadbug
3 sets x 10 reps

Single Leg RDL
3 sets x 10 reps each side @ 53#

Cable Tricep Extension
3 sets x 15 reps @ #7

Wednesday, September 11, 2024

Wednesday 9/11/24

Weightlifting
Snatch
4 sets x 2 reps @ 70 kg


Accessories
Box Jump
3 sets x 3 reps @ 38"

Deadlift
2 sets x 2 reps @ 170 kg

Dumbbell Bench Press
2 sets x 15 reps @ 60#s

Saturday, September 7, 2024

Saturday 9/7/24

Weightlifting
Snatch
4 sets x 1 rep @ 80 kg

Clean & jerk
2 sets x 1 rep @ 100 kg


Accessories
Box Jump
3 sets x 3 reps @ 38"

Back Squat
5 sets x 2 reps @ 110 kg

Thursday, September 5, 2024

Thursday 9/5/24

Accessories
Landmine Press
3 sets x 10 reps each side @ 15 kg

Pull Ups
6 sets x 5 reps

Landmine Single Leg RDL
3 sets x 10 reps each side @ 15 kg

Saturday, August 24, 2024

Saturday 8/24/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg

Clean & Jerk
3 sets x 1 rep @ 90 kg


Accessories
Box Jump
3 sets x 3 reps

Step Back Lunge
3 sets x 5 reps each leg @ 70 kg

Dumbbell Bench Press
3 sets x 10 reps @ 80#s

Cable Overhead Tricep Extensions
3 sets x 15 reps @ #8

Wednesday, August 21, 2024

Wednesday 8/21/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg

Clean & Jerk
3 sets x 1 rep @ 70 kg


Accessories
Box Jump
3 sets x 3 reps @ 38"

Step Back Lunge
3 sets x 5 reps each leg @ 60 kg

Saturday, August 17, 2024

Saturday 8/17/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg
2 sets x 1 rep @ 75 kg
1 set x 1 rep @ 80 kg
1 set x 1 rep @ 85 kg

Power Clean + Jerk
3 sets x 1 rep @ 70 kg


Accessories
Box Jump
3 sets x 3 reps @ 38"

Step Back Lunge
3 sets x 5 reps each leg @ 50 kg

Stall Bar Leg Raise
3 sets x 10 reps

Deadbug
3 sets x 10 reps each side

Thursday, August 15, 2024

Thursday 8/15/24

Conditioning
Run
2.01 miles
16:54


Accessories
Trap Bar Deadlift (Higher Handles)
5 sets x 2 reps @ 170 kg

Double Dumbbell Clean
3 sets x 6 reps @ 35#s

Box Step Up
3 sets x 6 reps each leg @ 12" w/ 35#s

Crossbody Cable Row
3 sets x 8 reps each arm @ #10

Banded Pull Through
3 sets x 20 reps

Wednesday, August 14, 2024

Wednesday 8/14/24

Accessories
Back Squat
3 sets x 5 reps @ 100 kg

Dumbbell Bench Press
3 sets x 10 reps @ 70#s

Sunday, August 11, 2024

Saturday, August 10, 2024

Saturday 8/10/24

Weightlifting
Snatch
3 sets x 1 rep @ 75 kg


Accessories
Modified Sumo Deadlift
3 sets x 3 reps @ 130 kg

Single Arm Dumbbell Press
3 sets x 5 reps each arm @ 50#

Wednesday, August 7, 2024

Wednesday 8/7/24

Accessories
Box Jump
3 sets x 3 reps @ 38"

Back Squat
3 sets x 6 reps @ 95 kg

Landmine Press
3 sets x 8 reps each arm @ 25 kg

Sunday, August 4, 2024

Sunday 8/4/24

Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 70#s


Conditioning
Volleyball
60 min

Saturday, August 3, 2024

Saturday 8/3/24

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Front Squat
3 sets x 3 reps @ 90 kg

Deadbug
5 sets x 10 reps each side

Cable Tricep Extension
5 sets x 10 reps @ #8

Single Leg RDL
4 sets x 10 reps each side @ 55#

Toes 2 Rings
2 sets x 10 reps

Thursday, August 1, 2024

Thursday 8/1/24

Accessories
Box Jump
3 sets x 3 reps @ 38"

Back Squat
3 sets x 3 reps @ 110 kg

Monday, July 29, 2024

Monday 7/29/24

Accessories
Box Jump
3 sets x 3 reps @ 38"

Trap Bar Deadlift (Higher handles)
3 sets x 3 reps @ 180 kg

Single Arm Dumbbell Press
3 sets x 8 reps each arm @ 45#

Ring Pull Up
3 sets x 6 reps

Thursday, July 25, 2024

Thursday 7/25/24

Accessories
Dumbbell Bench Press
4 sets x 10 reps @ 60#s

Single Arm Kettlebell Swing
4 sets x 10 reps each side @ 44#

Box Jump
3 sets x 3 reps @ 38"

Monday, July 22, 2024

Monday 7/22/24

Accessories
Back Squat
Heavy Single
130 kg

Dumbbell Bench Press
3 sets x 5 reps @ 80#s

Saturday, July 20, 2024

Saturday 7/20/24

Weightlifting
Snatch
3 sets x 1 rep @ 60 kg


Accessories
Back Squat
3 sets x 6 reps @ 90 kg

Pull Up
3 sets x 5 reps

Wednesday, July 17, 2024

Wednesday 7/17/24

Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 60#s

Pull Ups
3 sets x 6 reps

Saturday, July 6, 2024

Saturday 7/6/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg


Accessories
Box Jump
3 sets x 3 reps @ 32"

Safety Squat Bar
3 sets x 3 reps @ 215#

Single Leg RDL
3 sets x 5 reps each leg @ 55#

Strict Press
3 sets x 5 reps @ 45 kg

Deadbug
3 sets x 10 reps each side

Thursday, July 4, 2024

Thursday 7/4/24

Weightlifting
Snatch
3 sets x 1 rep @ 60 kg


Accessories
Box Jump
3 sets x 3 reps @ 32"

Strict Press
3 sets x 5 reps @ 40 kg

Pull Up
3 sets x 5 reps

Stall Bar Leg Raises
2 sets x 10 reps

Monday, June 10, 2024

Monday 6/10/24

Accessories
Strict Press
3 sets x 5 reps @ 45 kg

Bent Over Row (Supinated)
3 sets x 10 reps @ 45 kg

Cable Tricep Extension
3 sets x 10 reps @ #8

Pull Ups
3 sets x 5 reps

Rear Delt Fly
2 sets x 15 reps @ 12.5#s

Saturday, June 8, 2024

Saturday 6/8/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg

Power Clean & Jerk
3 sets x 1 rep @ 90 kg


Accessories
RDL
3 sets x 5 reps @ 100 kg

Chest Fly
4 sets x 10 reps @ #4

Saturday, June 1, 2024

Saturday 6/1/24

Weightlifting
Power Snatch
3 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 3 reps @ 105 kg

RDL
3 sets x 5 reps @ 60 kg

Pull Up
5 sets x 5 reps

Lateral Deadbug
2 sets x 10 reps each side

Friday, May 31, 2024

Friday 5/31/24

Accessories
Cable Fly
3 sets x 15 reps @ #4

Deadbug
3 sets x 10 reps each

Thursday, May 30, 2024

Thursday 5/30/24

Accessories
Push Ups
3 sets x 20 reps

Pull Ups
3 sets x 5 reps

Ab Wheel
3 sets x 10 reps

Saturday, May 25, 2024

Saturday 5/25/24

Weightlifting
Power Snatch
3 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 3 reps @ 100 kg

Lateral Lunge
3 sets x 10 reps each side @ 40#

Cable Chest Fly
3 sets x 10 reps @ #5

Deadbug
3 sets x 10 reps each side

Thursday, May 23, 2024

Saturday, May 11, 2024

Saturday 5/11/24

Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 80#s

Ring Row
3 sets x 15 reps

Single Leg RDL
3 sets x 5 reps each leg @ 50#

Chest Cable Fly
3 sets x 12 reps @ #4

Bulgarian Split Squat Jumps
3 sets x 5 reps each leg

Stir The Pot
3 sets x 10 reps each direction

Tuesday, May 7, 2024

Tuesday 5/7/24

Accessories
Dips
3 sets x 10 reps

Step Back Lunges
3 sets x 8 reps each leg @ 40#s

Ring Row
3 sets x 10 reps

Monday, May 6, 2024

Monday 5/6/24

Conditioning
Run
2.06 miles
19:04


Accessories
Seated Dumbbell Press
3 sets x 10 reps @ 40#s

Pull Up
3 sets x 5 repx

Cable Tricep Extension
3 sets x ME @ #10

Pull Up
3 sets x 5 reps

Ab Strap Leg Raises
2 sets x 10 reps

Saturday, May 4, 2024

Saturday 5/4/24

Weightlifting
Snatch
4 sets x 1 rep @ 60 kg

Clean & Jerk
4 sets x 1 rep @ 80 kg


Accessories
Back Squat
3 sets x 3 reps @ 100 kg

Dips
20 reps

Monday, April 29, 2024

Monday 4/29/24

Accessories
Dumbbell Bench Press
2 sets x 10 reps @ 80#s

Chest w/ Tyler at LA

Saturday, April 27, 2024

Saturday 4/27/24

Accessories
Back Squat
3 sets x 3 reps @ 120 kg

Dumbbell Bench Press
3 sets x 10 reps @ 75#s

Tuesday, April 23, 2024

Tuesday 4/23/24

Accessories
Trap Bar Deadlift (Higher Handles)
3 sets x 3 reps @ 193 kg

Bulgarian Split Squat
3 sets x 8 reps each side @ 50# medball

Ab Strap Leg Raise
3 sets x 15 reps

Monday, April 22, 2024

Saturday, April 20, 2024

Saturday 4/20/24

Weightlifting
Snatch
3 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 5 reps @ 100 kg

Single Leg RDL
3 sets x 5 reps each leg @ 65#

Seated Lat Pulldown
3 sets x 10 reps @ #20

High to Low Cable Chop
3 sets x 10 reps each side @ #10

Friday, April 19, 2024

Friday 4/19/24

Accessories
Dips
3 sets x 10 reps

Pull Ups
3 sets x 6 reps

Cable Chest Fly
3 sets x 15 reps @ #4

Tuesday, April 16, 2024

Tuesday 4/16/24

Weightlifting
Snatch
4 sets x 1 rep @ 60 kg

Clean & Jerk
4 sets x 1 rep @ 80 kg


Accessories
RDL
3 sets x 8 reps @ 80 kg

Pull Up
5 sets x 5 reps

Deadbug
5 sets x 10 reps each side

Saturday, April 13, 2024

Saturday 4/13/24

Weightlifting
Snatch
4 sets x 1 rep @ 60 kg

Clean & Jerk
4 sets x 1 rep @ 80 kg


Accessories
Back Squat
4 sets x 3 reps @ 100 kg

Pull Up
5 sets x 5 reps

Low to High Single Arm Cable Row
3 sets x 8 reps each arm @ #8

Cable Lat Sweep
3 sets x 10 reps @ #10

Friday, April 12, 2024

Friday 4/12/24

Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 50#s

Pull Ups
5 sets x 5 reps

Hip Thrust
3 sets x 20 reps

High to Low Cable Chop
3 sets x 10 reps each side @ #6

Deadbug
3 sets x 10 reps each side

Ab Strap Leg Raises
2 sets x 10 reps

Wednesday, April 10, 2024

Tuesday, April 9, 2024

Thursday, April 4, 2024

Thursday 4/4/24

Conditioning
Treadmill
5 min @ 3.0 mph w/ 4.0 Incline
10 min @ 5.5 mph w/ 1.0 Incline
5 min @ 3.0 mph w/ 4.0 Incline

Tuesday, April 2, 2024

Tuesday 4/2/24

Conditioning
Treadmill
5 min @ 3.0 mph w/ 5.0 Incline
20 min @ 5.0 mph w/ 1.0 Incline
5 min @ 3.0 mph w/ 3.0 Incline

Monday, April 1, 2024

Monday 4/1/24

Conditioning
Treadmill
5 min @ 3.0 mph w/ 5.0 Incline
5 min @ 4.0 mph w/ 5.0 Incline
5 min @ 3.0 mph w/ 5.0 Incline
5 min @ 5.0 mph w/ 5.0 Incline
15 min @ 3.0 mph w/ 5.0 Incline

Saturday, March 30, 2024

Tuesday, March 26, 2024

Tuesday 3/26/24

Conditioning
Treadmill
30 min @ 3.0 mph w/ 10.0 Incline


Accessories
Pull Ups
4 sets x 3 reps

Dumbbell Bench Press
4 sets x 15 reps @ 35#s

Seated Single Arm Dumbbell Press
3 sets x 10 reps each arm @ 35#

Deadbug
3 sets x 10 reps each side

Saturday, March 23, 2024

Saturday 3/23/24

Conditioning
Treadmill
30 min @ 3.0 mph w/ 5.0 Incline


Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 reps @ 80 kg


Accessories
Back Squat
4 sets x 3 reps @ 110 kg

Cable Chest Fly
4 sets x 10 reps @ #4

Deadbug
4 sets x 10 reps each side

Ring Pull Up
4 sets x 5 reps

Saturday, March 16, 2024

Saturday 3/16/24

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 3 reps @ 110 kg

Seated Lat Pulldown
3 sets x 16 reps @ #20

Cable Chest Fly
3 sets x 12 reps @ #4

Deadbug
3 sets x 10 reps each side

Thursday, March 14, 2024

Monday, March 11, 2024

Saturday, March 9, 2024

Saturday 3/9/24

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg

Clean & Jerk
5 sets x 1 rep @ 90 kg


Accessories
Seated Lat Pulldown
3 sets x 10 reps @ #20

Cable Chest Fly
3 sets x 12 reps @ #3

Deadbug
3 sets x 10 reps each side

Friday, March 8, 2024

Thursday, March 7, 2024

Wednesday, March 6, 2024

Saturday, March 2, 2024

Saturday 3/2/24

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg

Clean & Jerk
5 sets x 1 rep @ 90 kg


Accessories
Cable Chest Fly
3 sets x 10 reps @ #3

Deadbugs
3 sets x 10 reps

Wednesday, February 28, 2024

Wednesday 2/28/24

Conditioning
Treadmill
12 min @ 5.0 mph w/ 2.0 Incline
1 min @ 3.0 mph w/ 2.0 Incline
12 min @ 5.0 mph w/ 2.0 Incline

Tuesday, February 27, 2024

Monday, February 26, 2024

Sunday, February 25, 2024

Sunday 2/25/24

Conditioning
Treadmill
10 min @ 6.0 mph w/ 1.0 Incline
1 min @ 3.0 mph w/ 1.0 Incline
10 min @ 5.0 mph w/ 1.0 Incline


Volleyball
30 min

Wednesday, February 21, 2024

Wednesday, February 14, 2024

Wednesday 2/14/24

Conditioning
Treadmill
3 min @ 6.0 mph w/ 3.0 Incline
1 min @ 3.0 mph w/ 3.0 Incline
3 min @ 7.0 mph w/ 3.0 Incline
1 min @ 3.0 mph w/ 3.0 Incline

Monday, February 12, 2024

Monday 2/12/24

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg


Accessories
Back Squat
Heavy Single @ 135 kg
1 set x 8 reps @ 100 kg

Deadbug
3 sets x 10 reps each side

Thursday, February 8, 2024

Wednesday 2/7/24

Accessories
Pull Up
4 sets x 5 reps

Push Ups
4 sets x 15 reps

Abmat Sit Up
4 sets x 20 reps

Pull Up
4 sets x 5 reps


Conditioning
Run
1 Mile w/ Tyler
10 min pace


Accessories
Biceps w/ Tyler

Sunday, February 4, 2024

Sunday 2/4/24

Conditioning
Treadmill
30 min @ 3.0 mph w/ 8.0 Incline

Volleyball
60 min

Saturday, February 3, 2024

Saturday 2/3/24

Accessories
Trap Bar Deadlift (Higher Handles)
3 sets x 3 reps @ 197 kg

High Cable Chest Fly
4 sets x 10 reps @ 3

Cable Lat Sweep
4 sets x 10 reps @ 9

Friday, February 2, 2024

Friday 2/2/24

Accessories
Pull Up
4 sets x 5 reps

Seated Dumbbell Press
3 sets x 10 reps @ 40#s

Pull Up
4 sets x 5 reps

Push Ups
4 sets x 10 reps

Thursday, February 1, 2024

Thursday 2/1/24

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg


Accessories
Strict Press
4 sets x 5 reps @ 40 kg

Back Squat
3 sets x 5 reps @ 100 kg

Wednesday, January 31, 2024

Monday, January 29, 2024

Saturday, January 27, 2024

Saturday 1/27/24

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg


Accessories
Back Squat
3 sets x 3 reps @ 110 kg

Friday, January 26, 2024

Friday 1/26/24

Accessories
5 Pull Ups
10 Push Ups
10 KB Swings (26#)
10 sets

Cable Chest Fly
3 sets x 15 reps @ 2

Thursday, January 25, 2024

Thursday 1/25/24

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg


Accessories
Back Squat
4 sets x 3 reps @ 100 kg

Tuesday, January 23, 2024

Tuesday 1/23/24

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg


Accessories
Back Squat
3 sets x 3 reps @ 100 kg

Monday, January 22, 2024

Saturday, January 20, 2024

Saturday 1/20/24

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg

Monday, January 15, 2024

Saturday, January 13, 2024

Saturday 1/13/24

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg


Accessories
Box Jump (Paused)
3 sets x 3 reps @ 20"

Cable Tricep Extension
3 sets x 15 reps @ #5

Low to High Cable Fly (19)
3 sets x 12 reps @ #2

High to Low Cable Chest Press (10)
3 sets x 15 reps @ #5

Behind The Neck Strict Press
4 sets x 10 reps @ 25 kg

Thursday, January 11, 2024

Thursday 1/11/24

Accessories
Box Jump
3 sets x 5 reps @ 24"

Modified Sumo Deadlift
5 sets x 5 reps @ 120 kg

Deadbug
3 sets x 10 reps each side


Conditioning
100 Burpees
8:35

Tuesday, January 9, 2024

Tuesday 1/9/24

Accessories
Box Jump
3 sets x 3 reps @ 24"

Back Squat
5 sets x 5 reps @ 80 kg

Single Leg Hip Thrust
3 sets x 10 reps each leg

Side Bend
3 sets x 10 reps each side @ 70#

Monday, January 8, 2024

Monday 1/8/24

Accessories
Pull Up
10-4-6-4

Push Up
25-15-10-7

Neutral Grip Pull Up
4-4-4-3

Dip
5-5-5-5

Saturday, January 6, 2024

Saturday 1/6/24

Weightlifting
Snatch
5 sets x 1 rep @ 50 kg

Clean & Jerk
5 sets x 1 rep @ 70 kg


Accessories
Single Leg RDL
3 sets x 8 reps each leg @ 60#

10 sec Hollow Hold
10 V-Ups
10 Tuck Ups
2 sets

Friday, January 5, 2024

Friday 1/5/24

Accessories
Pull Up
10-4-2-2

Push Up
28-10-7-5

Neutral Grip Pull Up
5-3-3-3

Dip
10-5-5-5

10 sec Hollow Hold
10 V-Ups
10 Tuck Ups
2 sets

Thursday, January 4, 2024

Thursday 1/4/24

Accessories
Box Jump
3 sets x 3 rep @ 30"

Modified Sumo Deadlift
5 sets x 5 reps @ 100 kg

Wednesday, January 3, 2024

Wednesday 1/3/24

Accessories
Pull Up
9-4-3-3

Push Up
25-12-7-7

Deadbug
4 sets x 10 reps each side

Single Arm Farmer Carry
4 sets x 10 m each arm @ 70#

Dip
8-5-3-3

Rear Delt Fly
2 sets x 15 reps @ 5#s


Conditioning
Biking and Skiing for 30 min w/ Tyler

Tuesday, January 2, 2024

Tuesday 1/2/24

Accessories
Box Jump
3 sets x 3 reps @ 24"

Back Squat
5 sets x 5 reps @ 70 kg

Monday, January 1, 2024

Monday 1/1/24

Accessories
Pull Up
9-4-2-2

Push Up
24-10-6-7

Stall Bar Leg Raise
10-5-4-4

Dip
6-2-3-2