Wednesday 7/20/22

Accessories

Ring Row

5 sets x 10 reps

Iron Scap

25 / 10

Tuesday 7/19/22

Accessories

Step Back Lunge

4 sets x 5 reps each leg @ 135#

Pull Ups

5 sets x 7 reps

Dips

4 sets x 12 reps

Ab Strap Single Leg Raises

4 sets x 10 reps each side

Echo Bike

0.5 Mile

56 seconds (674 avg / 790 max)

Monday 7/18/22

Weightlifting

Snatch

5 sets x 1 rep @ 80 kg

Conditioning

Treadmill

30 min @ 3.0 mph w/ 15.0 incline

Sunday 7/17/22

Accessories

Dumbbell Pullover

3 sets x 12 reps @ 50#

Conditioning

Volleyball

Saturday 7/16/22

Weightlifting

Clean & Jerk

4 sets x 1 rep @ 105 kg

Clean Pull

3 sets x 2 reps @ 120 kg

Accessories

RDL

3 sets x 3 reps @ 140 kg

Incline Dumbbell Bench Press

3 sets x 10 reps @ 60#s

Banded Anti Rotation

5 sets x 20 sec

Friday 7/15/22

Weightlifting

Snatch

5 sets x 1 rep @ 80 kg

Accessories

Step Back Lunge

4 sets x 6 reps each leg @ 135#

Feet Elevated Ring Row

5 sets x 10 reps

GHD Sit Up

3 sets x 10 reps @ 9#

Thursday 7/14/22

Accessories

Dumbbell Bench Press

3 sets x 4 reps @ 100#s

Neutral Grip Pull Ups

5 sets x 8 reps

Wednesday 7/13/22

Weightlifting

Snatch

5 sets x 1 rep @ 80 kg

Clean & Jerk

5 sets x 1 rep @ 100 kg

Tuesday 7/12/22

Accessories

Feet Elevated Ring Row

4 sets x 10 reps

Side Bend

4 sets x 10 reps each side @ 70#

Hip Abduction Machine

3 sets x 20 reps @ 80#

Leg Press

Heavy Triple @ 540#

Seated Calf Raise

3 sets x 8 reps @ 45#

Backwards Sled Drag

2 sets x 30 m @ 100#

Conditioning

Treadmill

1 min on / 1 min off @ 3.5 mph w/ 15.0 Incline

15 rounds

Monday 7/11/22

Accessories

Modified Sumo Deadlift

3 sets x 5 reps @ 310#

Glute Ham Raise

3 sets x 15 reps

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Pull Up

6 sets x 6 reps

Sunday 7/10/22

Conditioning

Volleyball

Friday 7/8/22

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 90#s

Feet Elevated Ring Row

5 sets x 10 reps

Ab Strap Single Leg Raise

3 sets x 10 reps each side

Thursday 7/7/22

Accessories

Back Squat

5 sets x 5 reps @ 245#

Pull Ups

10 sets x 5 reps

1 set x 10 reps

Tuesday 7/5/22

Accessories

8 Dips

6 Pull Ups

10 GHD Sit Ups

5 rounds