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