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 4/22/24

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 70#s

Sunday 4/21/24

Volleyball

120 min

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 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 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 4/14/24

Conditioning

Volleyball

60 min

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 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 4/10/24

Conditioning

Treadmill

30 min @ 3.0 mph w/ 2.0 Incline

Tuesday 4/9/24

Conditioning

Treadmill

20 min @ 3.0 mph w/ 2.0 Incline

50 Burpees

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 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 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 3/30/24

Accessories

Pull Ups

28 reps

Push Ups

75 reps

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 3/24/24

Conditioning

Volleyball

20 min

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 3/17/24

Conditioning

Volleyball

60 min

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 3/14/24

Conditioning

Bas Boxing

3 min on / 1 min off

4 rounds

Wednesday 3/13/24

Accessories

Back w/ Tyler at LA

Monday 3/11/24

Conditioning

Treadmill

24 min @ 5.0 mph w/ 2.0 Incline

Sunday 3/10/24

Conditioning

Volleyball

60 min

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 3/8/24

Conditioning

Treadmill

22 min @ 5.0 mph w/ 2.0 Incline

Thursday 3/7/24

Conditioning

Treadmill

20 min @ 5.0 mph w/ 2.0 Incline

Wednesday 3/6/24

Accessories

Biceps at LA w/ Tyler

30 min conditioning

Sunday 3/3/24

Conditioning

Volleyball

75 min

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 3/1/24

Accessories

Push Ups

70 reps

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 2/27/24

Accessories

Pull Ups

35 reps

Push Ups

100 reps

Monday 2/26/24

Accessories

Trap Bar Deadlift

5 sets x 5 reps @ 152 kg

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 2/21/24

Conditioning

Treadmill

30 min @ 3.0 mph w/ 3.0 Incline

Sunday 2/18/24

Conditioning

Volleyball

60 min

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 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 2/11/24

Conditioning

Volleyball

60 min

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 2/4/24

Conditioning

Treadmill

30 min @ 3.0 mph w/ 8.0 Incline

Volleyball

60 min

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 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 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 1/31/24

Conditioning

Treadmill

15 min @ 5.0 mph w/ 3.0 Incline

Monday 1/29/24

Conditioning

Treadmill

15 min @ 5.0 mph w/ 2.0 Incline

Sunday 1/28/24

Conditioning

Volleyball

60 min

Saturday 1/27/24

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Accessories

Back Squat

3 sets x 3 reps @ 110 kg

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 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 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 1/22/24

Conditioning

Treadmill

15 mi @ 5.0 mph w/ 3.0 Incline

Saturday 1/20/24

Weightlifting

Snatch

5 sets x 1 rep @ 60 kg

Clean & Jerk

5 sets x 1 rep @ 80 kg

Monday 1/15/24

Conditioning

Treadmill

10 min @ 5.0 mph w/ 2.0 Incline

Sunday 1/14/24

Conditioning

Volleyball

40 min

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 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 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 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 1/7/24

Conditioning

Volleyball

30 min

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 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 1/4/24

Accessories

Box Jump

3 sets x 3 rep @ 30"

Modified Sumo Deadlift

5 sets x 5 reps @ 100 kg

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 1/2/24

Accessories

Box Jump

3 sets x 3 reps @ 24"

Back Squat

5 sets x 5 reps @ 70 kg

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