Saturday 9/17/22

Weightlifting

Snatch

6 sets x 1 rep @ 80 kg

Clean

5 sets x 1 rep @ 100 kg

Accessories

Lu Raises

3 sets x 15 reps @ 10#s

Pull Up

4 sets x 10 reps

Single Arm Farmer Hold

4 sets x 15 sec each arm @ 150#

Thursday 9/15/22

Accessories

Sots Press

3 sets x 5 reps @ 65#

Strict Press

3 sets x 10 reps @ 65#

Ring Row (Feet Elevated)

3 setes x 10 reps

Pull Up

4 sets x 8 reps

Conditioning

Treadmill

45 min @ 3.1 mph w/ 15.0 Incline

Wednesday 9/14/22

Accessories

Step Back Lunge

5 sets x 5 reps each leg @ 135#

 - superset -

5 Box Jumps @ 26"

Glute Ham Raise

3 sets x 10 reps

Pull Up

4 sets x 8 reps

Tuesday 9/13/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 15.0 Incline

Accessories

Iron Scap

25 / 7

Side Bend

3 sets x 10 reps each side @ 90#

Pull Ups

4 sets x 8 reps

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Half Kneeling Banded Chop Press

2 sets x 15 reps each side @ red

Monday 9/12/22

Conditioning

Treadmill

45 min @ 3.0 mph w/ 15.0 Incline

Sunday 9/11/22

Accessories

Back Squat

2 sets x 1 rep @ 140 kg

Conditioning

Volleyball

Yoga

Warm Yin Yoga

60 min

Saturday 9/10/22

Weightlifting

Snatch

6 sets x 1 rep @ 80 kg

Clean & Jerk

6 sets x 1 rep @ 100 kg

Accessories

Dumbbell Bench Press

3 sets x 10 reps @ 80#s

Friday 9/9/22

Conditioning

Treadmill

30 min @ 3.0 mph w/ 15.0 Incline

Thursday 9/8/22

Accessories

Lu Raises

3 sets x 12 reps @ 10#s

Supine Scap Reaches

3 sets x 8 reps each side @ 40#

Pull Up

3 sets x 10 reps

Conditioning

Treadmill

60 min @ 3.3 mph w/ 6.0 Incline

Accessories

High to Low Row Machine

3 sets x 8 reps @ 180#

Low to High Row Machine

3 sets x 8 reps @ 140#

Cable Lat Sweep

4 sets x 10 reps @ 57.5#

Rear Delt Fly

3 sets x 15 reps @ 5#s

Wednesday 9/7/22

Weightlifting

Snatch

3 sets x 1 rep @ 80 kg

Clean & Jerk

3 sets x 1 rep @ 100 kg

Conditioning

Treadmill

45 min @ 3.0 mph w/ 15.0 incline

Tuesday 9/6/22

Accessories

Seated Box Jump

3 sets x 3 reps @ 38"

Strict Press

3 sets x 5 reps @ 115#

Deadlift

3 sets x 8 reps @ 310#

Conditioning

Treadmill

55 min @ 3.3 mph w/ 8.0 Incline

Monday 9/5/22

Accessories

Box Jump

3 sets x 3 reps @ 38"

Back Squat

3 sets x 3 reps @ 245#

Pull Up

4 sets x 5 reps

Conditioning

Treadmill

55 min @ 3.0 mph w/ 12.0 Incline

Friday 9/2/22

Accessories

Pec Fly Machine

3 sets x 10 reps @ 80#

Seated Hamstring Curl

3 sets x 10 reps @ 120#

Neutral Grip Pull Up

3 sets x 8 reps

Single Leg RDL

3 sets x 10 reps each leg @ 50#s

Cable Tricep Extension

3 sets x 15 reps @ 30#

Ab Wheel

2 sets x 10 reps

Conditioning

55 min @ 3.2 mph w/ 12.0 Incline

Thursday 9/1/22

Accessories

Pec Fly Machine

3 sets x 15 reps @ 70#

Neutral Grip Pull Up

4 sets x 8 reps

Seated Hamstring Curl

3 sets x 12 reps @ 100#

Seated Dumbbell Press

3 sets x 8 reps @ 50#s

Step Back Lunge

2 sets x 10 reps each leg @ 50#s

Conditioning

55 min @ 5.0 kph w/ 10.0 Incline