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