Sunday 8/25/24

Conditioning

Volleyball

100 min

Saturday 8/24/24

Weightlifting

Snatch

3 sets x 1 rep @ 70 kg

Clean & Jerk

3 sets x 1 rep @ 90 kg

Accessories

Box Jump

3 sets x 3 reps

Step Back Lunge

3 sets x 5 reps each leg @ 70 kg

Dumbbell Bench Press

3 sets x 10 reps @ 80#s

Cable Overhead Tricep Extensions

3 sets x 15 reps @ #8

Wednesday 8/21/24

Weightlifting

Snatch

3 sets x 1 rep @ 70 kg

Clean & Jerk

3 sets x 1 rep @ 70 kg

Accessories

Box Jump

3 sets x 3 reps @ 38"

Step Back Lunge

3 sets x 5 reps each leg @ 60 kg

Sunday 8/18/24

Conditioning

Volleyball

30 min

Saturday 8/17/24

Weightlifting

Snatch

3 sets x 1 rep @ 70 kg

2 sets x 1 rep @ 75 kg

1 set x 1 rep @ 80 kg

1 set x 1 rep @ 85 kg

Power Clean + Jerk

3 sets x 1 rep @ 70 kg

Accessories

Box Jump

3 sets x 3 reps @ 38"

Step Back Lunge

3 sets x 5 reps each leg @ 50 kg

Stall Bar Leg Raise

3 sets x 10 reps

Deadbug

3 sets x 10 reps each side

Thursday 8/15/24

Conditioning

Run

2.01 miles

16:54

Accessories

Trap Bar Deadlift (Higher Handles)

5 sets x 2 reps @ 170 kg

Double Dumbbell Clean

3 sets x 6 reps @ 35#s

Box Step Up

3 sets x 6 reps each leg @ 12" w/ 35#s

Crossbody Cable Row

3 sets x 8 reps each arm @ #10

Banded Pull Through

3 sets x 20 reps

Wednesday 8/14/24

Accessories

Back Squat

3 sets x 5 reps @ 100 kg

Dumbbell Bench Press

3 sets x 10 reps @ 70#s

Sunday 8/11/24

Conditioning

Run

2.04 miles

18:16

Volleyball

60 min

Saturday 8/10/24

Weightlifting

Snatch

3 sets x 1 rep @ 75 kg

Accessories

Modified Sumo Deadlift

3 sets x 3 reps @ 130 kg

Single Arm Dumbbell Press

3 sets x 5 reps each arm @ 50#

Wednesday 8/7/24

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 6 reps @ 95 kg

Landmine Press

3 sets x 8 reps each arm @ 25 kg

Sunday 8/4/24

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 70#s

Conditioning

Volleyball

60 min

Saturday 8/3/24

Weightlifting

Snatch

5 sets x 1 rep @ 70 kg

Accessories

Front Squat

3 sets x 3 reps @ 90 kg

Deadbug

5 sets x 10 reps each side

Cable Tricep Extension

5 sets x 10 reps @ #8

Single Leg RDL

4 sets x 10 reps each side @ 55#

Toes 2 Rings

2 sets x 10 reps

Thursday 8/1/24

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 3 reps @ 110 kg