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 7/28/24

Conditioning

Volleyball

60 min

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 7/24/24

Accessories

Ring Pull Up

5 sets x 5 reps

Monday 7/22/24

Accessories

Back Squat

Heavy Single

130 kg

Dumbbell Bench Press

3 sets x 5 reps @ 80#s

Sunday 7/21/24

Conditioning

Volleyball

45 min

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 7/17/24

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 60#s

Pull Ups

3 sets x 6 reps

Sunday 7/14/24

Conditioning

Volleyball

60 min

Tuesday 7/9/24

Conditioning

Run

2.05 miles

19:13

Sunday 7/7/24

Conditioning

Volleyball

60 min

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 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