Friday 5/31/24

Accessories

Cable Fly

3 sets x 15 reps @ #4

Deadbug

3 sets x 10 reps each

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 5/26/24

Conditioning

Volleyball

60 min

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 5/23/24

Conditioning

Row

2K

8:03.1 (199 watt avg, Damper @ 4)

Sunday 5/19/24

Conditioning

Volleyball

60 min

Sunday 5/12/24

Conditioning

Volleyball

60 min

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 5/10/24

Conditioning

Run

2.07 miles

19:33

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 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 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