Treadmill
30 min @ 3.1 mph w/ 15.0 Incline
Monday, May 23, 2022
Sunday, May 22, 2022
Sunday 5/22/22
Weightlifting
Snatch
5 sets x 1 rep @ 60 kg
Power Clean & Jerk
5 sets x 1 rep @ 80 kg
Accessories
Swiss Ball Hamstring Curl
5 sets x 15 reps
Conditioning
Volleyball
Thursday, May 19, 2022
Sunday, May 15, 2022
Sunday 5/15/22
Accessories
Strict Press
5 sets x 5 reps @ 50 kg
Bent Over Row
5 sets x 6 reps @ 80 kg
Ab Wheel
4 sets x 15 reps
Saturday, May 14, 2022
Friday, May 13, 2022
Friday 5/13/22
Weightlifting
Power Clean + Jerk
4 sets x 1 rep @ 205#
Accessories
Single Arm Single Leg RDL
3 sets x 10 reps each leg @ 100#
- superset -
15 Ab Wheel
GHR
2 sets x 15 reps
- superset -
15 Ab Strap Hanging Leg Raises
Wednesday, May 11, 2022
Wednesday 5/11/22
Accessories
Dumbbell Bench Press
3 sets x 6 reps @ 95#s
- superset -
8 Deadlifts @ 310#
Pull Up
3 sets x 5 reps @ 44#
- superset -
12 GHR
- superset -
20 sec Dip Support Knee Tuck
Tuesday, May 10, 2022
Monday, May 9, 2022
Monday 5/9/22
Accessories
Strict Press
3 sets x 8 reps @ 95#
- superset -
10/10 Single Leg RDL @ 90#
Neutral Grip Pull Up
3 sets x 8 reps
- superset -
12 GHR
- superset -
15 Ab Strap Hanging Leg Raise
Backwards Sled Drag
5 sets x 60 m @ 260#
Sunday, May 8, 2022
Sunday 5/8/22
Weightlifting
Snatch
10 sets x 1 rep @ 50 kg
Clean & Jerk
10 sets x 1 rep @ 70 kg
Accessories
Ab Strap Leg Raise
3 sets x 12 reps
- superset -
10/10 Cable Rotations @ 55#
Friday, May 6, 2022
Friday 5/6/22
Accessories
Dumbbell Bench Press
4 sets x 8 reps @ 80#s
- superset -
10 Landmine Single Leg RDL each leg @ 90#
T-Bar Row
3 sets x 8 reps @ 135#
- superset -
10 Bulgarian Split Squat each leg @ 40#s
- superset -
15 GHD Sit Ups
Tuesday, May 3, 2022
Monday, May 2, 2022
Monday 5/2/22
Accessories
Single Arm Dumbbell Bench Press w/ Banded Row Hold
3 sets x 8 reps each arm @ 80# w/ green band
Pull Up
5 sets x 2 reps @ 45#
GHR
3 sets x 12 reps
Side Bend
3 sets x 10 reps each side @ 100#
Ab Wheel
3 sets x 18 reps
Sunday, May 1, 2022
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