Adrian Jourdan Training Log
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
Friday, December 27, 2024
Friday 12/27/24
BJJ No Gi
Passing Guard
Thursday, December 26, 2024
Thursday 12/26/24
BJJ
Scissor Sweep
Rolled 4 rounds of 5 min
Tuesday, December 24, 2024
Tuesday 12/24/24
BJJ
Mount
Rolled 6 rounds of 5 min
Conditioning
Pickleball
60 min
Sunday, December 22, 2024
Sunday 12/22/24
Conditioning
Pickleball
60 min
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
Wednesday 12/18/24
BJJ
Side Control
Rolled 3 rounds of 5 min
Monday, December 16, 2024
Monday 12/16/24
BJJ
Guard Pass
Rolled 3 rounds of 5 min
Sunday, December 15, 2024
Sunday 12/15/24
Conditioning
Volleyball
60 min
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
Sunday, December 1, 2024
Sunday 12/1/24
Conditioning
Volleyball
60 min
Wednesday, November 27, 2024
Wednesday 11/27/24
Conditioning
Pickleball
60 min
Sunday, November 24, 2024
Sunday 11/24/24
Conditioning
Volleyball
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
Friday, November 22, 2024
Friday 11/22/24
Conditioning
Pickleball
120 min
Sunday, November 17, 2024
Sunday 11/17/24
Conditioning
Run
Hot Chocolate 10 km
53:58
Volleyball
60 min
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
Friday, November 15, 2024
Friday 11/15/24
Conditioning
Pickleball
60 min
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 9, 2024
Saturday 11/9/24
Conditioning
Run
4.75 miles
45:01
Monday, November 4, 2024
Monday 11/4/24
Conditioning
Run
2.03 miles
18:27
Sunday, November 3, 2024
Sunday 11/3/24
Conditioning
Volleyball
60 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
Tuesday, October 29, 2024
Tuesday 10/29/24
Conditioning
Run
2.01 miles
15:57
Sunday, October 27, 2024
Sunday 10/27/24
Conditioning
Volleyball
60 min
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#
Wednesday, October 23, 2024
Wednesday 10/23/24
Conditioning
Run
3.23 miles
30:26
Tuesday, October 22, 2024
Tuesday 10/22/24
Conditioning
Treadmill
10 min @ 6.0 mph w/ 1.0 Incline
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
Sunday, October 20, 2024
Sunday 10/20/24
Conditioning
Volleyball
30 min
Saturday, October 19, 2024
Saturday 10/19/24
Conditioning
Run
3.11 miles
28:44
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
Sunday, October 6, 2024
Sunday 10/6/24
Conditioning
Volleyball
60 min
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
Tuesday, October 1, 2024
Tuesday 10/1/24
Conditioning
Run
2.04 miles
21:15
Sunday, September 29, 2024
Sunday 9/29/24
Conditioning
Volleyball
60 min
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
Tuesday, September 17, 2024
Tuesday 9/17/24
Accessories
Push Ups
80 reps
Sunday, September 15, 2024
Sunday 9/15/24
Conditioning
Volleyball
30 min
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
Sunday, September 8, 2024
Sunday 9/8/24
Conditioning
Volleyball
60 min
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
Friday, September 6, 2024
Friday 9/6/24
Conditioning
Run
2.61 miles
24:20
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
Sunday, September 1, 2024
Sunday 9/1/24
Conditioning
Volleyball
30 min
Sunday, August 25, 2024
Sunday 8/25/24
Conditioning
Volleyball
100 min
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
Sunday, August 18, 2024
Sunday 8/18/24
Conditioning
Volleyball
30 min
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
Sunday 8/11/24
Conditioning
Run
2.04 miles
18:16
Volleyball
60 min
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
Sunday, July 28, 2024
Sunday 7/28/24
Conditioning
Volleyball
60 min
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"
Wednesday, July 24, 2024
Wednesday 7/24/24
Accessories
Ring Pull Up
5 sets x 5 reps
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
Sunday, July 21, 2024
Sunday 7/21/24
Conditioning
Volleyball
45 min
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
Sunday, July 14, 2024
Sunday 7/14/24
Conditioning
Volleyball
60 min
Tuesday, July 9, 2024
Tuesday 7/9/24
Conditioning
Run
2.05 miles
19:13
Sunday, July 7, 2024
Sunday 7/7/24
Conditioning
Volleyball
60 min
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
Sunday, June 30, 2024
Sunday 6/30/24
Conditioning
Volleyball
60 min
Sunday, June 23, 2024
Sunday 6/23/24
Conditioning
Volleyball
120 min
Friday, June 21, 2024
Friday 6/21/24
Conditioning
Run
2.02 miles
17:16
Sunday, June 16, 2024
Sunday 6/16/24
Conditioning
Volleyball
120 min
Wednesday, June 12, 2024
Wednesday 6/12/24
Conditioning
Run
2.03 miles
16:46
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
Sunday, June 9, 2024
Sunday 6/9/24
Conditioning
Volleyball
60 min
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
Thursday, June 6, 2024
Thursday 6/6/24
Accessories
Pull Up
30 reps
Wednesday, June 5, 2024
Wednesday 6/5/24
Conditioning
Run
2.06 miles
17:14
Monday, June 3, 2024
Monday 6/3/24
Conditioning
Run
2.05 miles
18:10
Sunday, June 2, 2024
Sunday 6/2/24
Conditioning
Volleyball
60 min
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
Sunday, May 26, 2024
Sunday 5/26/24
Conditioning
Volleyball
60 min
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
Thursday 5/23/24
Conditioning
Row
2K
8:03.1 (199 watt avg, Damper @ 4)
Sunday, May 19, 2024
Sunday 5/19/24
Conditioning
Volleyball
60 min
Sunday, May 12, 2024
Sunday 5/12/24
Conditioning
Volleyball
60 min
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
Friday, May 10, 2024
Friday 5/10/24
Conditioning
Run
2.07 miles
19:33
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
Sunday, April 28, 2024
Sunday 4/28/24
Conditioning
Volleyball
30 min
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
Monday 4/22/24
Accessories
Dumbbell Bench Press
3 sets x 10 reps @ 70#s
Sunday, April 21, 2024
Sunday 4/21/24
Volleyball
120 min
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
Sunday, April 14, 2024
Sunday 4/14/24
Conditioning
Volleyball
60 min
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
Wednesday 4/10/24
Conditioning
Treadmill
30 min @ 3.0 mph w/ 2.0 Incline
Tuesday, April 9, 2024
Tuesday 4/9/24
Conditioning
Treadmill
20 min @ 3.0 mph w/ 2.0 Incline
50 Burpees
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
Saturday 3/30/24
Accessories
Pull Ups
28 reps
Push Ups
75 reps
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
Sunday, March 24, 2024
Sunday 3/24/24
Conditioning
Volleyball
20 min
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
Sunday, March 17, 2024
Sunday 3/17/24
Conditioning
Volleyball
60 min
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
Thursday 3/14/24
Conditioning
Bas Boxing
3 min on / 1 min off
4 rounds
Wednesday, March 13, 2024
Wednesday 3/13/24
Accessories
Back w/ Tyler at LA
Monday, March 11, 2024
Monday 3/11/24
Conditioning
Treadmill
24 min @ 5.0 mph w/ 2.0 Incline
Sunday, March 10, 2024
Sunday 3/10/24
Conditioning
Volleyball
60 min
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
Friday 3/8/24
Conditioning
Treadmill
22 min @ 5.0 mph w/ 2.0 Incline
Thursday, March 7, 2024
Thursday 3/7/24
Conditioning
Treadmill
20 min @ 5.0 mph w/ 2.0 Incline
Wednesday, March 6, 2024
Wednesday 3/6/24
Accessories
Biceps at LA w/ Tyler
30 min conditioning
Sunday, March 3, 2024
Sunday 3/3/24
Conditioning
Volleyball
75 min
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
Friday, March 1, 2024
Friday 3/1/24
Accessories
Push Ups
70 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
Tuesday 2/27/24
Accessories
Pull Ups
35 reps
Push Ups
100 reps
Monday, February 26, 2024
Monday 2/26/24
Accessories
Trap Bar Deadlift
5 sets x 5 reps @ 152 kg
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 2/21/24
Conditioning
Treadmill
30 min @ 3.0 mph w/ 3.0 Incline
Sunday, February 18, 2024
Sunday 2/18/24
Conditioning
Volleyball
60 min
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
Sunday, February 11, 2024
Sunday 2/11/24
Conditioning
Volleyball
60 min
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
Wednesday 1/31/24
Conditioning
Treadmill
15 min @ 5.0 mph w/ 3.0 Incline
Monday, January 29, 2024
Monday 1/29/24
Conditioning
Treadmill
15 min @ 5.0 mph w/ 2.0 Incline
Sunday, January 28, 2024
Sunday 1/28/24
Conditioning
Volleyball
60 min
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
Monday 1/22/24
Conditioning
Treadmill
15 mi @ 5.0 mph w/ 3.0 Incline
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
Monday 1/15/24
Conditioning
Treadmill
10 min @ 5.0 mph w/ 2.0 Incline
Sunday, January 14, 2024
Sunday 1/14/24
Conditioning
Volleyball
40 min
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
Sunday, January 7, 2024
Sunday 1/7/24
Conditioning
Volleyball
30 min
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
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