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