Tuesday 6/21/22

Conditioning

10 m Ramp Up + 10 m Sprint

5 sets

200 m Run

200 m Walk

5 rounds

Stair Run

10 sets

Accessories

Dumbbell Bench Press

3 sets x 5 reps @ 90#s

 - superset -

12 Dips

Pull Up

3 sets x 8 reps

 - superset -

10/10 Stir The Pot

Monday 6/20/22

Conditioning

BikeErg

13,223 m w/ Damper @ 5

30:01

Accessories

Trap Bar Deadlift (Lower Handles)

3 sets x 10 reps @ 325#

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 50#

Neutral Grip Pull Up

3 sets x 10 reps

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Sunday 6/19/22

Conditioning

Volleyball

Saturday 6/18/22

Weightlifting

Hang Snatch

3 sets x 1 rep @ 82 kg

Snatch Pull

3 sets x 3 reps @ 100 kg

Accessories

Back Squat

3 sets x 5 reps @ 155#

Friday 6/17/22

Conditioning

35 yard Sprint

8 sets

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 85#s

GHD Sit Up

3 sets x 14 reps

Wednesday 6/15/22

Conditioning

Run

400 m Run (1:30ish pace)

Rest 2 min

7 sets

Tuesday 6/14/22

Conditioning

Lateral Hop to Sprint

8 sets x 15 m on each side

200 m Sprint

200 m Walk

4 sets

Stair Run

10 sets

Sunday 6/12/22

Weightlifting

Hang Clean + Jerk

3 sets x 2 reps @ 80 kg

Clean Pull

3 sets x 3 reps @ 110 kg

Accessories

Back Squat

1 set x 1 rep @ 140 kg

3 sets x 5 reps @ 115 kg

Dips

4 sets x 12 reps

Pallof Press

4 sets x 12 reps each side @ 60.5

Conditioning

Volleyball

Monday 6/6/22

Conditioning

Treadmill

20 min @ 3.0 mph w/ 15.0 incline

Sunday 6/5/22

Accessories

Bandbell Bench Press

3 sets x 10 reps @ 156#

Dip

4 sets x 10 reps

Pallof Press

4 sets x 10 reps each side @ 55#

Single Arm Dumbbell Press

4 sets x 5 reps each arm @ 45#

Conditioning

Volleyball

Saturday 6/4/22

Conditioning

Volleyball Tournament

Friday 6/3/22

Weightlifting

Jerk

3 sets x 3 reps @ 90 kg

Accessories

Push Press

3 sets x 5 reps @ 70 kg

RDL

3 sets x 5 reps @ 100 kg

Thursday 6/2/22

Conditioning

BikeErg

13,970 m w/ Damper @ 5

30:02

Wednesday 6/1/22

Accessories

Landmine Press

3 sets x 10 reps each side @ 50#

 - superset -

Single Leg RDL

12 reps each side @ 65#s

Glute Ham Raise

3 sets x 10 reps

 - superset -

5 Dead Hang Pull Ups

 - superset -

10 Dip Support Knee Tucks

Ab Strap Hanging Leg Raise

3 sets x 12 reps

Standing Banded Oblique Crunch

3 sets x 10 reps each side @ black