Sunday 4/17/22

Weightlifting

Snatch

4 sets x 1 rep @ 50 kg

4 sets x 1 rep @ 60 kg

Clean & Jerk

4 sets x 1 rep @ 55 kg

Friday 4/15/22

Conditioning

100 m Sled Drag @ 90#

1:1

30 min

Thursday 4/14/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Bulgarian Split Squat

3 sets x 8 reps each leg @ 50#s

Single Arm Kettlebell Swing

3 sets x 10 reps each arm @ 70#

Ab Strap Single Leg Raise

3 sets x 10 reps each side

Wednesday 4/13/22

Conditioning

Run

1.75 miles

14:57

Accessories

Pull Up

3 sets x 6 reps

Single Arm Landmine Press

3 sets x 8 reps each side @ 70#

Neutral Grip Pull Ups

3 sets x 6 reps

Dips

3 sets x 15 reps

Single Arm Hang

3 sets x 7 sec each arm

Ab Strap Cross Knee to Elbow

3 sets x 8 reps each side

Tuesday 4/12/22

Accessories

Back Squat

1 set x 3 reps @ 310#

Single Leg RDL

3 sets x 10 reps each leg @ 50#s

Hip Thrust

3 sets x 15 reps @ 135#

GHD Sit Up

3 sets x 18 reps

Monday 4/11/22

Accessories

Dumbbell Bench Press

3 sets x 5 reps @ 100#s

Pull Up

2 RM

70#

Dumbbell Side Bends

3 sets x 10 reps each side @ 90#

Single Arm Hang

3 sets x 5 sec each

Ab Strap Leg Raise

3 sets x 15 reps @ 4#

Sunday 4/10/22

Weightlifting

Snatch

4 sets x 1 rep @ 85 kg

Clean & Jerk

4 sets x 1 rep @ 50 kg

Accessories

Ab Wheel

5 sets x 15 reps

Friday 4/8/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Dumbbell Snatch

3 sets x 5 reps each arm @ 85#

Deadlift

3 sets x 5 reps @ 310#

Glute Ham Raise

3 sets x 15 reps

Ab Wheel

3 sets x 15 reps

Thursday 4/7/22

Accessories

Single Arm Single Leg RDL

4 sets x 8 reps each leg @ 90#

Neutral Grip Pull Ups

6 sets x 6 reps

Dips

4 sets x 15 reps

GHD Sit Ups

3 sets x 15 reps

Legs at LA w/ Tyler

Wednesday 4/6/22

Conditioning

Run

1.75 miles

13:40

Accessories

Single Arm Dumbbell Push Press

3 sets x 5 reps each arm @ 70#

Back Squat

2 sets x 2 reps @ 310#

Glute Ham Raise

4 sets x 12 reps

Ab Strap Leg Raises

3 sets x 15 reps

Monday 4/4/22

Accessories

Neutral Grip Pull Ups

4 sets x 8 reps

GHD Sit Up Hold

4 sets x 15 sec

Single Arm Farmer Hold

4 sets x 10 sec each side @ 100#

Sunday 4/3/22

Weightlifting

Snatch

1 set x 1 rep @ 86 kg

3 sets x 3 reps @ 80 kg

Clean & Jerk

5 sets x 1 rep @ 40 kg

Saturday 4/2/22

Conditioning

SkiErg

4,021 m w/ Damper @ 1

20:02

Friday 4/1/22

Accessories

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 55#

Neutral Grip Pull Ups

6 sets x 6 reps

Dips

3 sets x 15 rep

GHD Sit Up

3 sets x 15 reps

Shoulder at LA w/ Tyler