Sunday 9/29/24

Conditioning

Volleyball

60 min

Saturday 9/28/24

Weightlifting

Snatch

4 sets x 1 rep @ 80 kg

Power Clean

3 sets x 1 rep @ 95 kg

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 5 reps @ 100 kg

High to Low Cable Fly

3 sets x 12 reps @ #4

Strict Toes 2 Rings

2 sets x 8 reps

Wednesday 9/25/24

Accessories

Push Ups

4 sets x 20 reps

Deadbugs

4 sets x 10 reps each side

Sunday 9/22/24

Weightlifting

Clean & Jerk

3 sets x 1 rep @ 90 kg

Accessories

RDL

4 sets x 5 reps @ 100 kg

Dumbbell Pullover

3 sets x 10 reps @ 50#

Bird Dog

3 sets x 10 reps each side

Push Ups

3 sets x 20 reps

Conditioning

Volleyball

60 min

Saturday 9/21/24

Weightlifting

Snatch

4 sets x 1 rep @ 70 kg

Accessories

Box Jump

5 sets x 3 reps @ 38"

Seated Dumbbell Press

3 sets x 10 reps @ 40#s

Pull Ups

3 sets x 6 reps

Incline Dumbbell Bench Press

3 sets x 10 reps @ 50#s

Ring Row

3 sets x 12 reps

Push Up

4 sets x 20 reps

Deadbug

4 sets x 10 reps each side

Tuesday 9/17/24

Accessories

Push Ups

80 reps

Sunday 9/15/24

Conditioning

Volleyball

30 min

Saturday 9/14/24

Accessories

Power Snatch

3 sets x 1 rep @ 70 kg

Trap Bar Deadlift (Lower handles)

3 sets x 3 reps @ 160 kg

Friday 9/13/24

Accessories

Bulgarian Split Squat

3 sets x 5 reps each leg @ 53#

Dumbbell Bench Press

3 sets x 10 reps @ 70#s

Single Arm Dumbbell Row

3 sets x 10 reps each arm @ 60#

Deadbug

3 sets x 10 reps

Single Leg RDL

3 sets x 10 reps each side @ 53#

Cable Tricep Extension

3 sets x 15 reps @ #7

Wednesday 9/11/24

Weightlifting

Snatch

4 sets x 2 reps @ 70 kg

Accessories

Box Jump

3 sets x 3 reps @ 38"

Deadlift

2 sets x 2 reps @ 170 kg

Dumbbell Bench Press

2 sets x 15 reps @ 60#s

Sunday 9/8/24

Conditioning

Volleyball

60 min

Saturday 9/7/24

Weightlifting

Snatch

4 sets x 1 rep @ 80 kg

Clean & jerk

2 sets x 1 rep @ 100 kg

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

5 sets x 2 reps @ 110 kg

Friday 9/6/24

Conditioning

Run

2.61 miles

24:20

Thursday 9/5/24

Accessories

Landmine Press

3 sets x 10 reps each side @ 15 kg

Pull Ups

6 sets x 5 reps

Landmine Single Leg RDL

3 sets x 10 reps each side @ 15 kg

Sunday 9/1/24

Conditioning

Volleyball

30 min